Mobility

Yancy in Orlando

Yancy in Orlando

Lat Mash - Foam Roller or Ball
Couch Stretch

Oly/Shrum Warm up

Cossac Squat or Side to Side Lunge
Gecko Stretch
Runner Stretch
Glute Bridge x10
Single Leg Glute Bridge 5 per leg
Batman side to side
Standing Quad Stretch
PVC Pipe 10 Pass throughs
PVC Pipe External Rotation
PVC Wrist Mobility
Hamstring Sweep
Dynamic Hamstring Stretch

12MIN EMOM HS Walk and MU/Pull ups (AMRAP - Reps)

12MIN EMOM
HS Walk and MU

GROUP C
EVEN 1-5 MU
ODD HS Walk 20 Feet or 2 Conan Walks

*NOTE ATTEMPTS
IF A MU IS MISSED TAKE THE MINUTE AS A REST

GROUP A.B

GROUP B
EVEN  3-5 STRICT PULL UPS
ODD  HS Walk 20 Feet or 2 Conan Walks

GROUP A
EVEN 8 RING ROWS + 1-2 NEGATIVE PULL UPS
ODD HS Walk 20 Feet or 2 Conan Walks

*Note and Compare to amount of pull ups from the previous week.

Metcon (AMRAP - Rounds)

Partner WOD Alternating rounds
20min AMRAP
250 M Row
10 FS 95/65
20 DU

*Note in comment box partner.

Posted
AuthorDan Shrum