Friday, May 27, 2022
WOD
Warmup
3mins row, ski, bike
Activation
ACTIVATION Pelvic Tilts Lunge Sequence 6x per side rolling land mines Plank Hold on Med Ball - Feet / Hands Med Ball Plank Walk
Prohab
Boat Pose Med Ball Throw x10 Prone Med Ball Leg Lifts x6
Strength
OH KB or DB Lunge half length switch arm position and return one hand OH hold other hand suitcase hold during lunges 3 Rounds
WOD
Partner Sled Push and Plank Hold Partner A Pushes Sled - long length while Partner B holds Elbow Plank -Partner B starts with 2 plates on back during hold -Partner A starts with empty sled and pushes down to retrieve one plate then pushes that down and back to retrieve second plate. -Now A has two plates and B is still holding plank unweighted. *Time ends when A returns to start with two plates on sled. If B comes out of plank, A must stop and begin again when Bis back in plank. Repeat 4 times - 2x per partner in each position, total 4 trial times
Campfire Cooldown
Couch Stretch Toe Grab Frog