Tuesday July 11, 2023

Warmup

1:30 bike/row

10 Squat Jumps

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded OH Press

10  Banded Good Mornings

10 Banded Monster Walks

20 Line Hops (10 front/back & 10 side/side)

Mobility

Pec Stretch :30/side

Pigeon Pose :30/side

Skill/Strength

1 push press followed by 1 push or split jerk

Work up to four or five heavy reps of the complex, or use light weight and focus on technique. 

WOD Primer

2 Rounds:

5 Box Jumps

5 Strict Press

5 Cals

WOD

75 double unders

20 box jumps

20 strict presses

60/48 cal row or bike

30 shoulder to overhead

30 box jumps

125 double unders

F:  light barbell; single unders; reduce reps

P1:  95/65

P2:  75/55; 50/100 DU

C:  115/75; 100/150 DU; weighted step ups instead of box jumps (single 50/35 DB)

Combine options as desired.