Tuesday, January 5
WOD
Warm-up:
10 Bootstrappers
10 Spiderman lunge
5 Tempo push-up 3 second down with elbows back (tricep pushup)
10 Bodyweight single leg deadlift (5 each side)
10 Superman
10 Shoulder circle
8 Single DB split stance DL (4 each side)
20 Mountain climber
10 Air squat
10 Cossack squat
2-3 Strict pullup & Dip or 1-2 bar MU
WOD:
For Quality:
Every 5 minutes for 20 minutes (4 sets)
2-6 Bar Muscle-up or 2-6 Strict pullup + Dip
16 DB Split stance deadlift (8 each side)
150m DB carry
Rnd 1 Front Rack Carry
Rnd 2 Mixed Front Rack/Suitcase Carry
Rnd 3 Mixed Front Rack/Suitcase Carry (other side)
Rnd 4 Farmers Carry
*Rx 50/35# DB’s
Take your time and focus on proper form on BMU and deadlift over speed.
Home WOD/Zoom:
Every 5 minutes for 20 minutes (4 sets)
2-6 Bar Muscle-up or 2-6 Strict pullup + Dip (Sub bent over row for pullup and hand release push up for dip)
16 DB Split stance deadlift (8 each side)
150m DB carry
Rnd 1 Front Rack Carry
Rnd 2 Mixed Front Rack/Suitcase Carry
Rnd 3 Mixed Front Rack/Suitcase Carry (other side)
Rnd 4 Farmers Carry
Mobility:
1:00 Archer
1:00 Eagle
