Wednesday, January 4
WOD
Happy Birthday Mike Youmans (Air Bike Enthusiast)!
Warm-Up:
30 Jumping Jacks
5 Up/Down Dog
5 Each Prone IYT
10 Push-Up
20 Singleunders
5 Strict Press
5 Push Press
10 Ring Row
10 Doubleunders
5 Push Press
5 Push Jerk
:10 Hang from Pull-Up Bar
WOD:
A) EMOM x 12
Sets 1-4: Strict Press 5-4-3-2
Sets 5-8: Push Press 4-3-2-1
Sets 9-12: Push Jerk 3-2-1-1
B) FT:
3 Rounds of DB “DT” (50/35)
50 Doubleunder
2 Rounds of DB “DT”
50 Doubleunder
1 Round of DB “DT”
50 Doubleunder
*12 Min Cap*
1 Round of DB “DT” is:
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerk
Goal is 7-10 minutes. Choose a weight you can perform one full round of DB “DT” unbroken when fresh.
Mobility:
:45 Thread the Needle
:45 Archer
:45 Puppy
