03.22.2019
- Natalie Holovach-Sisk
- Mar 22, 2019
- 1 min read
WARM-UP
1) 500m Row
2) Mini Band Glute Warm-Up
3) Banded Pull Aparts, Lat Pull Down, Tricep Band Work
4) Banded Front Rack & Anterior Ankle Mobilization
WOD PREP & ACTIVE MOBILITY
1) Scap Pull-Ups, 10 reps + Basic Kipping, 10 reps
2) Lat & Rear Delt Smash
3) KB Sumo Squat Series
4) Barbell Thruster Warm-Up
5) Kipping Pull-Ups with Pause at Top
6) Couch & Frog Stretch
OPEN WOD 19.5: Perform the following for time; 20-minute time-cap:
33-27-21-15-9 reps of….
- Barbell Thrusters 95/65
- Chest to Bar Pull-Ups
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Soft Tissue Work: High Glute & Hamstring Smash
3) Foam Roll, 3-5 minutes
4) Banded Hip Extension Stretch