DATE – Monday
Warm-up/Mobility) (10 mins)
4-5 mins quick dynamic lengths: high knees/butt kicks, lunge openers/lateral lunges, duck walk
Band pull-aparts
WOD A) (15 mins) Close Grip Bench Press: 5×3 @ 75-80% of 1RM
WOD B) For time: (20 min cap)
400m Sandbag Run
2/1 Rope Climbs (Guys/Girls)
100’ Overhead Weighted Carry 2 x 20/12kg
15 Pullups (Try chest to bar if you can)
15 Dips
50’ Front Rack Walking Lunge 2 x 20/12kg KB’s
15/10 Handstand Pushups (to abmat or inverted pushups as mod)
50’ Front Rack Walking Lunge 2 x 20/12kg KB’s
15 Pullups (Try chest to bar if you can)
15 Dips
100’ Overhead Weighted Carry 2 x 20/12kg
2/1 Rope Climbs
400m Sandbag Run
-OR-
WOD C) For time: (20 min cap)
400m Sandbag Run
2/1 Rope Climbs (Legless accent if you are experienced and strong enough)
100’ Overhead Weighted Carry 2 x 32/20kg KB’s
7/5 Muscle Ups (Practice a jumping muscle up if you almost have one)
50’ Front Rack Walking Lunge 2 x 24/16kg KB’s
15/10 Deficit Handstand Pushups 4/2”
50’ Front Rack Walking Lunge 2 x 24/16kg KB’s
7/5 Muscle Ups
100’ Overhead Weighted Carry 2 x 32/20kg KB’s
2/1 Rope Climbs (Legless accent if you are experienced and strong enough)
400m Sandbag Run
