Couple of cool things we have made available to you guys as members. Episode 3 of coffee with your coaches came out this week and it discusses the 5 negative thoughts you need to stop right now.
Also, the last blog post on scaling has seemed to have hit home for a few of you. If you haven’t read it, go look it over, it might help you approach some of the WOD’s this week.
Warm-up
Spend 2 minutes in Z1
Then grab a monster band and complete 2 to 3 rounds of
10 steps left
10 steps right
10 air squats
10 clamshells left
10 clamshells right
10 no weighted good mornings
Mobility
The Port squat mobility series
Burn strength
Bulgarian split squats – 4x8e
Do not be afraid to add weight here if you are comfortable with the movement however the split squat provides enough of a challenge with body weight. Full range of motion here does not mean your back knee needs to touch the ground but rather the front hip needs to come to parallel with the front knee. The most important piece is maintaining a nice flat back throughout the entire movement.
Burn WOD
3 rounds
21 dips
18 G2OH with a plate
150’ walking lunge
Make sure the G2OH’s are done with a nice flat back and the hips are the major driving force. Not the lower back.
