Mobility

Shoulder Focus Week!

Positional training for CARs but also working on developing the rotational capacity of the shoulder! Perform these like your arm is moving through cement!

1min work | 1min rest (each arm) x 3rounds

No Equipment Ninjas

Pull-up: 8×2
HSPU: 8×3
Pistol: 8×4

Single Arm Samurai

4 Rounds Ladder

1-4 RDL + sa

Deadstop swing

*repeat on opposite arm (90sec rest between sets)

Full Kit Wankers

Build up to a 9RM sumo deadlift

rest up to 2 minutes
then complete

4 sets of 3 reps at this weight
10-30 sec rest in between

WOD

"Fat Amy"

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Beach body WOD

30 sec side plank
10 side plank rotations left
30 sec plank
10 side plank rotations right

3 rounds