Thursday May 6, 2021

Warm Up

 Move through each movement on right side, then movement left side

10 Bent Over Row
10 Single Arm Press
10 Single Arm Front Squat
5 Single Arm OH Squat
5 Single Arm Turkish Get up  https://www.youtube.com/watch?v=sgd8n917Zv0
:30 Hollow Body Hold 
:30 Arch Hold 

Mobility:  
Banded Knight Stretch 1:00/Side
Banded Ankle Mobility 1:00/Side 

Strength/Skill
Back Squat
Spend 10 minutes working to a heavy single for the day 

WOD
Partner WOD*
In a 25 Minute Window:
3 laps run – Both Partners Run Together (500m/400m row pending weather)
20 shoulder to OH
30 toes to bar
40 medball overhead walking lunges
3 laps
30 shoulder to OH
40 pullups
50 partner medball situps
3 laps
40 shoulder to OH
50 partner medball situps
60 medball walking overhead lunges
3 laps
Max Cals in Remaining Time 

*You may partition the work in any way you want but both partners perform all runs together.  Your score is the total cals accumulated (or total number of reps if you don’t quite make it to the cals – note which one on the board)

** Example Partner Medball Situp (you do NOT need to lock your legs together as the video shows):  

https://www.youtube.com/watch?v=XR2efvj-O5M

F: DB Push Press for S2OH; Bodyweight Lunges; Hanging Knee Raises, Ring Rows, Situps
P1: 95/65
P2: 75/55
C: 115/75