Wednesday, October 27
WOD
Happy Birthday Erika Elko!
Warm-up:
10 PVC passthrough
5 Deep squat complex
10 Halo
5 Yoga pushup
1 Wall walk up w/ 10 second hold
10 Single leg T2B
150m Run
5 Single DB box step over
3-5 C2B pullup
6 Single arm push press
WOD:
A) EMOM x 6 (3 sets)
Odd: 6-12 T2B (Scale to knee raise)
Even: 5-10 HSPU (Scale to pike pushup or DB strict press)
Rest 2 minutes
B) EMOM x 6 (3 sets)
Odd: 10-12 Single Arm Push Press (40/30#)
Even: 5-12 C2B (Scale to chin over bar or jumping pullup)
Rest 2 minutes
C) EMOM x 6 (3 sets)
Odd: 5-10 Ring Dip (Scale to hand release pushup)
Even: 6-12 DB Box Over (20/18″) (2 DB’s @ 40/30#)
Mobility:
:30 Side puppy
:30 Child’s pose
:30 Archer
