WOD

070922

Saturday, July 9

WOD

Warm-up:
8 Spiderman Lunge w/thoracic opener
8 Bootstrapper
5 Yoga Push-up
20 Mountain Climbers
Walking Samson lunge 75′
10 Hollow rock
10 Single leg glute bridge
5 Up down dog
8 Double squat burpee
3 Tempo front squat w/ empty bar
6 Strict press
3 Deep squat complex
2 Wall walk up
5 Pullup

WOD:
A) 2-2-2-2-2
Tempo Front Squat Building
2 second down, 2 second bottom
*12 minute including warm-up.

B) Every 5 minutes for 20 minutes (4 sets)
10 Strict HSPU or strict DB press
20 Pullup (Scale to 12-15 reps and/or ring row)
30 Wallball (Scale to 20-25 reps)

Mobility:
1:00 Pigeon
1:00 Archer

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.