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