Fri 15 Aug

Posted: August 14, 2014 by ollyoz in Uncategorized

Warm Up


15 squats

Left and Right leg – 1 minute of each on ball or roller for Glute major/ minor/ top of hip

15 squats

20 Pass throughs with shrug

30 Hollow Rocks


SOTS press – this is a shoulder press from the bottom of the front squat!  This is ninja and can be made easier with behind the neck press.

Turkish Get Up (TGU) – Lie flat with dumbbell or KB (barbell is Ninja!) then hold the KB above you and get up to standing keeping the weight up high with a straight arm.  Finish the move standing straight with arm straight above the head.  This is a difficult move, start light for self preservation.

WOD – dont do this unless you have the movements down.  Try a substitute of press from a higher squat position, sub TGU by starting sitting or using a very light weight.

With a 20kg barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press


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