Mobility

RBM Stretch

Tricep Door Stretch

10 pass throughs

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist stretch x 1 mins

 

Warm up:

20 Cal row

15 ring rows

12 Sit up

10 push ups

25 cal row

15 Banded squats

12 medball squat cleans

10 Archer ring rows

12 Cal row

12 Bulgarian Split squat (holding medball) (6 each leg)

8 medball candle sticks

 

Skill: EMOM x 10

Odd: 2 Negatives + 3 pull ups

Even: 12-15 Hollow Rocks with PVC

 

-S1: 3 Negatives + 2 pull ups with feet on box using barbell in rack

-RX+: Weighted Pull ups or L-Sit Pull Ups

 

WOD: “Jorge”

For Time: (20 min time cap)

30 Medicine ball sit ups 20/14

15 Squat Cleans 155/105

24 Medicine ball sit ups 20/14

12 Squat Cleans 155/105

18 Medicine ball sit ups 20/14

9 Squat Cleans 155/105

12 Medicine ball sit ups 20/14

6 Squat Cleans 155/105

6 Medicine ball sit ups 20/14

3 Squat Cleans 155/105

IMG_2627.JPG

Comment