10.02.18

Warmup

6 min AMRAP
Rotational Sumo down and back
2 in 1 out
10 Squat Thrusts
Side Straddle Hop
10 Sit-ups
Ickey Shuffle

Mobility

Smash pec with lax ball – 1 min/side
10-15 Lying PVC Shoulder Raises
Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight-elbows
Kneeling Elbow to Knee to Open stretch – 10 per side

Skill

Review of the single arm DB Bench Press

Strength

With a 14 min running clock, perform:
4 sets of 10 single arm DB Bench Press/side
(build in weight across sets)

In between each set, perform
7 Rings Rows

P – with feet on a box, body as close to parallel with the ground as possible, done at a 3030 tempo (3 second descent, 0 second pause at the bottom, 3 second ascent, 0 second pause at the top)
L/F – done at a 3030 tempo

Metcon

Happy Birthday Kate Stone!!!
“Stone’s Dirty 30”

3 rounds for time – 25 min cap
30 Hang Power Cleans
30 Burpees
30 Thrusters

Every 2 min (starting at 2:00 min mark), perform 1 wall climb

P-95/65, belly to wall
L-75/55, body at 45 degree angle to wall
F-55/35, inchworm push up

Cashout

Pull Up Challenge Day 2
Level 1: 3 sets of 10 Sit-ups, resting up to 2:00 min between sets
Level 2: 3 sets of 20 Sit-ups, resting up to 2:00 min between sets

AND/OR

Apple Harvest Day 5k Prep
Run 1.5-2 miles