Mobility: ROM WOD "Old Glory" (19mins)

 

Warm up: 

500m row

10 Tuck Jumps

15 Band pull aparts

15 Push ups

15 Sit Ups

20 sec Plank Hold on hands with feet elevated on bench

10 sec Hand Stand hold 

 

Skill:

HSPU Negatives

EMOM x 5

    -While in a HS, take 7 seconds to lower your head to touch the floor, then do a kipping HSPU back to the top position.

 

  • Goal is 2+ reps per min. 
  • Scale: Use a riser as needed to get up to 2+ reps
  • RX+: Deficit HSPU negatives 

 

Strength: Strict Press

50% x 6

60% x 5

70% x 2 x 3

80% x 2 x 2

 

WOD: “Cannery Row”

For Time: 12 min Cap

Buy in: 60 DUs

10-8-6-4-2

Bar MUs

Front Squats 155/105

 

MU options:

10-8-6-4-2 CTBs

12-10-8-6-4 Pull Ups

20-16-12-8-4 Jumping PU/Ring rows

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