Friday, March 16, 2018

Warm up & Activation needs to be thorough for this one. Ensure shoulders, arms, and legs are very warmed up prior to workout. 

Good examples of warm ups would be:

Passthroughs

Pidgeon pose

Saddle pose

Samson stretch

Squat therapy

Rowing

Banded shoulder distractions

Presses w/ db and barbell

Wall holds 

push ups

Hamstring stretches standing and seated

Air squats

Good mornings

Box step ups

Hanging knee raises

Duck walk

Lunges

And anything you personally feel would be beneficial for your performance. 

OPEN WOD 18.4

Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes