Monday, June 9
Warm-up: 2 rounds - 8 alt shoulder tap from HS or plank + 10 pvc pass through + 8 wall ball thruster (light) + 10 alt scorpion stretch + 8 cat cow + 10 alt hamstring scoop
Strength:
Every :90 x4 (12:00) -
:30-:60 Russian twist w/ wall ball (20/14 or 14/10 or 10/6)
30-ft HS walk (1x) or :30-:60 pike up from rower or alt shoulder tap from plank
WOD:
Complete the following for time -
30 wall ball (20/14 or 14/10 or 10/6)
20 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15)
10 calorie row, bike, or ski
-:60 rest-
30 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15)
20 calorie row, bike, or ski
10 wal ball (20/14 or 14/10 or 10/6)
-:60 rest-
30 calorie row, bike, or ski
20 wall ball (20/14 or 14/10 or 10/6)
10 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15)
Accessory:
Tabata Copenhagen plank rotations (4 rounds/side)
https://youtu.be/p8hMXmel7lE?si=dYr8VZT5gDXlbQ8u
Tuesday, June 10
Warm-up: 15:00 AMRAP - 5 deadlift (start light and build toward 75% 1RM) + 8 push-up to pike + 10 alt quad stretch + 8 alt Cossack squat + 10 pvc pass through
Strength:
In 14:00, superset the following x3 (2:00 rest between supersets) -
5 deadlift @ 75% 1RM
10-15 deadlift @ 50% 1RM
WOD:
4 rounds for total push-up reps -
400 meter run
Max unbroken push-ups
*Strive for solid push-up reps - chest toward ground (thighs off) + arrow shaped arms
Accessory:
3x10 hamstring curls @ moderate weight