Friday July 21, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded Good Mornings

10 Banded Triceps Extension

10 Russian KBS

5/side KB Snatch

10 Scapular Pullups

Mobility

Child’s Pose 1:00

Sphinx Pose :30

Skill/Strength

Strict Pullups 4-5x9

If 9 is easy, add weight.  Modify by doing 30 jumping pullups with a controlled negative.

Or use this time to work up to a heavy single power snatch.

WOD Primer

3 Rounds:

4 DB Snatch

4 Pushups

WOD

1 lap single DB farmer carry

36 DB snatch (alternating r/l)

36 pushups

1 lap single DB farmer carry

24 DB snatch

24 pushups

1 lap single DB farmer carry

12 DB snatch

12 pushups

1 lap single DB farmer carry

Choose your own DB weight.  You may switch hands as desired on the farmer carry.

F:  reduce reps; box pushups

P1/P2:  as written

C:  

1 legless rope climb

15 power snatches (135/95)

24 ring dips

1 legless rope climb

12 power snatches

16 handstand pushups

1 legless rope climb

9 power snatches

2 down and back* handstand walks

1 legless rope climb

*slightly less than length of turf and back is 1

Combine options as desired.  Modify the Comp version by using your legs on the rope climb and/or by reducing weight on the bar.