Friday, July 26, 2019

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(Lactate Threshold)

WOD Review then warm up all together: 200m jog, 20 sec/leg of: Spiderman, pigeon, 5 pushup to down dog, 5 rev lunges/leg, 5 BB behind head press, 5 BB back jerks, :20 wall chest opener, 10 90/90 hip rotations, 10 thoracic wall slides

SOD

5 x 5^ Bench press AND 3 x 5^/leg Rev stepping back rack lunges (22 min)

WOD

3 Rounds for time:

15 BB Sumo deadlifts (95/65) (50+ 65/45)

12 Hang power cleans

9 Back squats

6 Back rack split jerks (https://www.youtube.com/watch?v=asZ-23amFAo)

6:30 Gymnastics
15-20 min of Handstand walking practice.
*For modifications, use a box for pike walk arounds, nose to wall walking or shoulder taps.

WOD

AMRAP 10
2-4-6-8-10…
DB DL (50/35)
DB HPC
DB PJ