Wednesday July 20, 2022

Warmup

2:00 Bike/Row

10 Air Squats

20 Penguins

10/Side OH Press

10/Side Bent Over Row

10/Side Lateral Raises

:30/Side Plank

5 Broad Jumps

10 Plate Hops

 

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

 

Skill/Strength

Strict Press 5/4/4/3/3/3

 

WOD

AMRAP 16:

15 double unders

10 deficit pushups (45/25 plates)

15 double unders

20 situps

15 double unders

10 box jumps

 

F:  single unders

P1:  as written

P2:  10 double unders; regular pushups

C:  20 double unders; 5 handstand pushups; 10 GHD situps; 10 weighted step ups (50/35 db or kb); 1 rope climb at the end of the round

C+:  strict handstand pushups; legless rope climb

Jacque Hagen