Wednesday, July 7
WOD
Warm-up:
5 Yoga pushup
10 Passthrough
5 Sots press
3 Push up + wall walk up + 5 second hold
5 Superman
:20 Hollow hold
5 Superman
:20 Tuck hold
10 Inverted shoulder taps or 20 plank shoulder taps
4 Single leg T2B
3 Knee raise
2 T2B
WOD:
EMOM x 24 (8 sets)
Minute 1: Alternate each round between 3-7 Strict HSPU (Pike push-up) & 5-10 Ring Dip (hand release push up)
Minute 2: 4-8 T2B (knee raise) + 8-25 DU (16-50 SU) Both movements are done EACH round.
Minute 3: 10-15 Wall ball (20/14#)
Choose a volume that allows you to work at a steady/slow consistent pace without spiking heart rate. Scale DU to SU or 20/14# wall ball to lighter wall ball to accomplish this goal.
Mobility:
1:00 Puppy
1:00 Eagle
