Wednesday, March 3
WOD
Happy Birthday Charlie Linder!
Warm-up:
5 PVC passthrough
5 Halo
5 Inchworm pushup
5 PVC Overhead Squat
5 Up/down dog
6 Single-arm PVC OHS
5 Deep Squat Complex
5 Burpee pullup
10 Floor/wall slides
WOD:
A) :30 AMREP of ring dips or HRPU
Rest 1 minute
then
EMOM x 4 minutes complete same # of dips/HRPU from :30 AMREP
B) 3 RFT of:
10 Left Arm DB Snatch (50/35#)
10 Left Arm DB Overhead Squat (Choose a weight that allows you to do these in no more than 2 sets with perfect form, sub OH reverse lunge and scale to a PVC pipe)
10 Strict pullup (Scale to eccentric pullup or challenging ring rows)
10 Right Arm DB Snatch (50/35#)
10 Right Arm DB Overhead Squat
10 Strict pullup
*15 minute time cap.
Home WOD/Zoom:
A) Sub hand release pushups if you don’t have rings
B) Sub 20 Renegade row for pullup
Mobility:
:45 Eagle
:45 Puppy
:45 Thread the needle
