WOD Thursday 02.13.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Distraction x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Row or Bike
“B” 2 rounds
3 Single Arm DB Thrusters/Side
6 Alt Jumping Lunges
9 Hollow Rocks

Technique & Review:

Push Press
– Burgener Watm Up
– Press

Pistol
– Reverse Lunge
– Pistol Step Downs
– Box Pistols
– Skater Squat
– Banded Pistols

5-7 minutes for 2 sets of:
5 Push Press
5 Cal Row
6 Alt Pistols
– Rest as needed b/t sets –

 

WOD

AMRAP in 12 minutes
10 Push Press (115/85)
20 Cal Row
30 Alt Pistols

*L2

AMRAP in 10 minutes
10 Push Press (95/65)
15 Cal Row
20 Alt Pistols

*L1

AMRAP in 10 minutes
10 Push Press (75/55)
15 Cal Row
20 Alt Box or Banded Pistols