02.25.2020
- Natalie Holovach-Sisk
- Feb 24, 2020
- 1 min read
WARM-UP
1) For 4 ½ minutes total: 10s High Knees/10s Jog/10s Butt Kicks/10s Jog
2) KB Pull Over, KB One Arm Row, KB Halo, KB Bottoms Up Press, 10 reps each
3) Wall Walk w/Pause Each Step + Wall Facing Hold, 10s – 3 sets
4) Negative HSPU (5s down), 5-7 reps
SKILL WOD: Perform the following for 10-minutes for ME reps:
MIN 1-5: 30s Work/30s Rest, Strict HSPU, ME reps (Scale by reducing depth, doing negative HSPU or Wall Walks)
MIN 6-10: 30s Work/30s Rest, Kipping HSPU, ME reps (Scale by reducing depth, doing a HS hold)
ACTIVE MOBILITY
1) T-Spine Extensions
2) PVC Pipe 1st Rib & Trap
3) Calf Smash
4) Single Leg Banded Hamstring Stretch
WOD: Perform the following for time; 20-minute time cap:
800m Run
50 BH Strict Press (95/65)
100 KB Goblet Walking Lunge (45/30, 50 R/L)
50 Weighted Ab Mat Sit-Ups (25/15 lb. plate)
800m Run
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Back Extensions, 15-20 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility