Warm-up / Joint Prep 

 

 

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400M Run

2 rounds

15 Band Pull Aparts

10 Scap Pull Ups

10 Behind The Neck Push Press

20 Jumping Jacks

Daily WOD

1. Strength


Hang Power Clean - E(2)mom - 5,3,1,5,3,1

Working to a heavy single! Record your numbers in sugarWOD

2. WOD


10-9-8-7-6-5-4-3-2-1

Push Press (95/65)

Between each set do 30 Dubs/50 singles.


Intent: Work fast, pick a weight you can do unbroken for each set.  

 

 

 

Mobility / Cool Down

With a foam roller:
– T-Spine Reach / T-Spine Smash
– Rear Delt / Lat Insertion Point Smash
– Quad Roll Out
Childs / Cobra / Million Dollar Pose

Okie Bootcamp

Warm Up / Joint Prep

As A Group… 10 minutes

a. 20 German Arm Swings
b. 20 Hip Openers
c. 20 Glute Bridges
d. Run 250M
e. warm up WOD movements

Daily WOD

 

AMRAP 5 Min

10/8 Cal Bike Sprint 
5 Deadlifts
10 Push Ball Wall Ball


Rest 2 Min X 3

Score total rounds and reps in SugarWOD.

Intent: Find a pace and work. Then recover.




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