04/09/2018

Encinitas – Group Class

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Warm-up

Run 200m

Banded 25′ Side Lunge each leg then Rev Walk 25′ with bands around ankles

10 Clam Shells each leg

10 KB Goblet Squat w 2 sec pause

10 Alternating Cossack Squat holding light KB

10 Russian Baby Makers

https://youtu.be/GiKENv5Rgqg

10 Side Plank Rotations/side

https://youtu.be/eos77-f7Ifo

5 min Mobility

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Ankle Mobility (if needed)

1 min each leg Pigeon

30 sec Quad Stretch/Coach Stretch

Foam Roll Back

Strength

Super Squat Week 2

session 3 of 12

Add 5-10# from last weeks successful completion of 20 Squats.

After your squats… finish off with the DB Pull over then start to mobilize shoulders for OHS and Pull Ups.

Don’t forget the post WOD Accessory Work.

Super Squat

1×20 AHAP

Accessory work

DB Pull over 1x 20

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Accessory work

Post WOD

3 Super Sets

Bent Barbell Landmine Row x 8

https://youtu.be/9PDVGadng04

BB Landmine Twist x 8 each side (add weight if needed)