Monday July 27, 2020

Monday July 27, 2020

Warm Up

Mobility:
Banded Squat 1:00  https://www.youtube.com/watch?v=yPbzGaNSsqk
Shoulder Distraction 1:00/arm  https://www.youtube.com/watch?v=t07FOe6MOTU

12 x Banded Scap Push-ups  https://www.youtube.com/watch?v=ExzLglElrE4

250m Row
12/each arm Single Arm banded OH Press
15 DLHP
18 DB Deadlifts
21 DB Goblet Squats

Strength 

Overhead Squat
3 x 10

WOD (Strict 16-minute time cap)

For Time:
70/50 Calorie Row
50 Front Squats
30 Pullups

F:  35/25 Cal Row; 30 Ring Rows; 50 KB Goblet Squats
P1:  C2B Pullups; 95/65
P2:  75/55
C:  30 Bar MU instead of pullups; Overhead Squats instead of Front Squats

Post-WOD Cooldown/Mobility (optional)

Armless Prayer Stretch 1:30
Trap Smash 1:00/side

Optional Workouts of the Week

#12 laps
10 clean & jerks (135/95)
2 laps
10 overhead squats
2 laps
10 ring MU

#220/16 Cal Bike
20 Wall Balls
20/16 Cal Bike
20 Burpees
20/16 Cal Bike
20 KB Swings