Wednesday July 3, 2019

Warm-up 46 (No Measure)

4 KB Deadlift
6 KB Figure Eights
8 KB Swing
6 KB Goblet Squat
4 KB Push Press (per/side)
4 Lengths of Gym
Quadruped Crawl

Metcon (5 Rounds for reps)

5 Rounds for Max Reps
1 Min Max HSPU
1 Min Max OH Reverse Lunge @ 95/65
We will score it on the board as max reps over all rounds and reps. Record max rounds for each of the 5 rounds for wodify.

We did something very similar to this last week, this will test out tricep endurance a little more than our shoulders this time.

OH reverse lunge is completed by standing in place with barbell supported overhead. You will then lunge bakward and back to you staring position, i.e. the lead foot never moves. Alternate legs.

Scale 1:
Modified HSPU
@ 45/25 lbs Plate

Scale 2:
L-Sit DB Press
@ 25/15 lbs Plate

Metcon (No Measure)

4 Sets:
5/Leg Double KB/DB Dead Bug
20 Second Double KB/DB Hollow Rock
10 Double DB/KB Sit Ups
Rest as needed