Wednesday, 24 May

WARM UP

3 Rounds
– 40 Single Unders (two feet, left foot, right foot)
– 10 Squats (Air, BB, +)
– 5 Push Ups

Followed by: 50 DU attempts

Then, work up to the weight for the WOD

STRENGTH

EMOM: Every 2 minutes

  • Four rounds: 6 Tempo Back Squat @ 30X1 (as heavy as you can safely lift over your head into a back rack)
  • Followed immediately by four rounds: 5 Scapular Wall Slides  @ 3030

WOD

12min AMRAP

  • 10 Burpees
  • 20 Meters of Walking Lunges
  • 30 Double-Unders
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Friday

WARM UP

3 Laps
5 Walking Lunges (per leg)
5 Push ups
2 Laps
5 Walking Lunges
5 Push ups
1 Lap

MOBILITY

Wall Slides
Shoulder stretches
Quadruped Thoracic Spine Rotations
3 Position Hamstring Stretches

WOD

EMOM
– Every minute on the minute for 5 minutes: Deadlift (225/155#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Power Clean (165/115#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Bent Over BB Rows (135/85#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Strict Press (95/65#)