WOD

042924

By April 28, 2024 No Comments
Monday, April 29

WOD

Happy Birthday, Sam Fox!

Warm-up:
10 PVC passthrough
4 Up down dog
10 Wall slide
10 Shoulder rotation against wall
25 Jumping jax
:20 Dead hang on PU bar
3 DSC
5 Hanging knee raise
10 Halo
4 alternating T2B knee raise
7 BTN Push press
7 Front rack push press
20 SU
10 Penguin jump
Warm-up DU & push press

WOD:
EMOM x 20 (5 sets)
Minute 1: 7 Push press (Rx-155/105, Scaled I- 125/85, Scaled II- 95/65, Scaled III- 75/50, Scaled III-55/35) No heavier than 75% of 1RM
MInute 2: 7-15 T2B (Scale to knee raise)
Minute 3: 20-50 DU (40-75 SU)
Minute 4: Rest

Mobility:
1:00 Low dragon
:30 Puppy

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