Yoga

Maggotfest (Sat May 20)

Field

W/U:
Contralateral Deadbug x 6
Sprint Prep Sequence 1
Seated Arm Swing x 15 sec
Wall Drill - Single step x 8 ea
Sprint Prep Sequence 1
IT Band Slow Twisting Kick x 4 ea
Wall Drill - Triple step x 4 ea
Outside-In skips x 10 yards
Inside-out skips x 10 yards
High Knee A skips x 10 yards
High Knee B skips x 10 yards

Sprints:
Accel for 10 yards, sprint for 10 yards x 2 w/ 13.2# vest
Accel for 10 yards, sprint for 20 yards x 2 w/ 13.2# vest
Sprint for 40 yards x 2

2 Rounds Barefoot:
Run 50 yards
Backward Run 50 yards

Hatch 6.1

Forward/Reverse Sled Walk

Back Squat
2x6 @ 255# - 290#
1x3 @ 330#
1x2 @ 345#

Front Squat
1x5 @ 190#
3x4 @ 220# - 230# - 230#

Prowler Push (high) 4 x 50' @ 290#

Touch

Str

Anti-Rotation hold w/ band 5 x 30 sec per side

Alternating One Arm DB Bench 3x8 ea @ 70#
One Arm DB Row 3x8 ea @ 90#

Metcon

FT:
100 DUs
15 Power Snatch, 115#
15 Burpees
4:56

Field

20 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
More than half sub 9 secs (first miss rep 9)
Rest sub 10 secs

Hatch 5.2

SL Banded Hip Thrusts

A.  Back Squat 4x6 @ 240# - 275# - 290# - 290#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Touch