NEW SCHEDULE… NOTE EVENING ARE BACK TO 6:00PM EXCEPT FOR THURSDAYS
SCALED IN GREEN
NECK OR SHOULDER ISSUES NOTHING OVERHEAD
Warm up
- 5 cat cows
- 10 thread the needle
- 10 ps t spine opener
- banded shoulder stretch
- hollow rocks practise for T2B and beat swings
- 10 beat swings, use shoulder not legs to move on the bar
- 10 shoulder retraction in plank
- 20 sec hold on one leg …eyes closed
Strength/Skill: 4 rounds
- 10 single leg ball slams
- 3 turkish get ups each arm
WOD: #1
10-1 Push Press (135/95) MW if NECK OR SHOULDER ISSUES DO . Land mine presses or medial and front deltoid raises, NOTHING OVERHEAD
1-10ps alternating back lunges, use Push Press weight
WOD #2
14 min AMRAP
7 T2B/ T2R/T2D/ beat swing
7 MBall push up, side to side
7 Pull-ups/ rings or seated band pull
7 Ring Dips/Skull crushers IN SUPINE ADD HOLLOW ROCK LEGS FOR MORE CHALLENGE