WOD

071923

By July 18, 2023 No Comments
Wednesday, July 19

WOD

Warm-up:
10 Leg swings
5 Yoga push up
10 Floor slides
20 Single leg glute bridge (10 each side)
1 Wall walk up w/ :10 hold
6 Burpee
1 Wall walk up w/ :10 hold
3 Deep squat complex
6 Lat pull
4 Knee raise
10 Shoulder circles
4 Push press
6 DB Single leg Romanian deadlift
2 Bar muscle up or 2 pullup + 2 Dip

WOD:
Every 4 minutes for 24 minutes (6 sets)
3 BMU (3 Pullup/Jumping pullup + 3 Ring dip/HRPU)
6 Strict T2B (Knee raise)
9 DB Push press
12 DB Single Leg RDL (6 each side, scale to split stance RDL)
*(Rx-50/35, Scale as needed)
Focus on quality movement over speed.

Mobility:
1:00 Forward fold
:45 Archer

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