08.18.18

Repeat from Wednesday 8/23/17

Warmup
5 min AMRAP
3 Burpees
6 Ab Mat Sit-ups
9 Air Squats

Mobility
Barbell Smash Quads and Calves
Psoas Release with lax ball or Peanut (https://www.youtube.com/watch?v=9uGei9-uFl4)
Lax Ball and/or Peanut Smash Erectors (https://www.youtube.com/watch?v=e-CdDbTDH5w)

Skill
L-Sit Hold

Review the setup for Box L-Sit Hold, Paralletes, and hanging from bar (Hanging Knee Raise and Hanging L-Sit)
Allow 3-5 min of practice/setup for movement

Box L-Sit
Paralette
Hanging L-Sit

Strength
EMOM x 14
Evens – 3 Deadlifts at 75%-80%
Odds – 15-30 sec L-Sit – variation of athlete’s choice

Metcon
For time under a 14 min cap
21-15-9

Wallballs
Alternating Pistol or Goblet Lunge
Burpees

P – 30/20, Pistol
L – 20/14, Alt Goblet Lunge – 32kg/24kg
F – 14/10, Alt Goblet Lunge – 24kg/16kg