Warm up: 400 m run; 2 x 10 pvc pass thrus, windmills, good morning's, ohs, thrusters, hollow rocks; pvc front rack stretch on box; 5 ring rows, 5 split jumps ea, 5 push ups
Skill Focus: Bracing Sequence
-squeeze your glutes
-pull your ribcage down
-get your belly tight
-head in neutral position
-shoulders screwed down
Thruster: warm up to working weight
WOD:
All Levels
3 thrusters @80% of last weeks 1 rm
20 sledge slams
400 m run
5 RFT
Wow, we have lots of exciting events this weekend. Good luck to. . .
Taylar as she competes in the SICest of the Southwest this weekend in Arizona!
Good luck to Cyndi & Kate as they compete in the Festivus Games this weekend!
And good luck to Janet at the Suncoast Triathlon in St Pete!!
Skill Focus: Bracing Sequence
-squeeze your glutes
-pull your ribcage down
-get your belly tight
-head in neutral position
-shoulders screwed down
Thruster: warm up to working weight
WOD:
All Levels
3 thrusters @80% of last weeks 1 rm
20 sledge slams
400 m run
5 RFT
Wow, we have lots of exciting events this weekend. Good luck to. . .
Taylar as she competes in the SICest of the Southwest this weekend in Arizona!
Image
Good luck to Cyndi & Kate as they compete in the Festivus Games this weekend!
Image
And good luck to Janet at the Suncoast Triathlon in St Pete!!
Image
