THURSDAY 10.15.20

by Spearfishyoga

GROUP PREP

3 min cardio
1 Round:
–Line drills: high knees, butt kickers, toy soldiers, cradle stretch
–5 Roll Over V-Sit https://vimeo.com/189037857
–10ea Kneeling Thoracic Rotation https://vimeo.com/371395310
–20 Alt. Shoulder Taps w/ a:01sec pause at the top of each rep
–:20sec Side Plank Hold

1min each side: Banded Shoulder Distraction

1min single unders and double unders

STRENGTH

Bulgarian Split Squat (weight or no weight)

3×5 each side

Strict Toes to Bar (or Toes as high as possible, or sub toes to the rig)

3×5-10

Bent DB Delt Raise

3×10

WOD

“Swinging Annie”

For time:

  • 50 Double Unders
  • 50 Sit-Ups
  • 10 American KB Swings 53/35
  • 40 Double-Unders
  • 40 Sit-Ups
  • 10 KB Swings
  • 30 Double-Unders
  • 30 Sit-Ups
  • 10 KBS
  • 20 Double-Unders
  • 20 Sit-Ups
  • 10 KBS
  • 10 Double-Unders
  • 10 Sit-Ups
  • 10 KBS

MOBILITY

Couch Stretch, Pigeon Pose

OPTIONAL POST WOD

4 Rounds:

25ft Handstand Walk/1min Handstand hold/1min Plank hold (accumulate) – 1 length of the rig

100ft Farmer’s Carry (choose your weight) – 4 lengths of the rig