Wednesday July 7, 2021

Warmup

2:00 Bike/Row

 

2Rounds:

10 Banded Good Mornings (light band

10 DB Deadlift (Single DB) https://www.youtube.com/watch?v=AtgGdHQjpHY

5/Arm DB Press

10 Squat Jumps

:20 Hollow Body Hold (Rings)

 

Mobility

Downward Facing Dog 1:00

 

Skill/Strength

EMOM 10:

 

3-5 ring, matador, or box dips (3 reps minimum; 5 maximum)

 

Add weight (weight vest or yellow belt with kbs) if possible

 

WOD

Shoulder to Overhead 20/15/10

Double Unders 100/75/50

 

Rest 3 minutes

 

Deadlift 15/12/9/6/3

Box Jump Overs 18/15/12/9/6

 

F:  light or empty barbell shoulder to OH; single unders; kb sdhp instead of deadlifts; step ups

P1:  115/75 shoulder to OH; 225/155 deadlift

P2:  75/55 shoulder to OH; 165/115 deadlift

C:  135/95 shoulder to OH; 275/185 deadlift; 150/100/50 double unders

Jacque Hagen