DATE – Sunday – STRENGTH
Warm-up/Mobility)
400m Run
Dynamic lengths
Front rack w/PVC pipe
WOD A) (20-25 mins) Low hang clean (1” from ground): Build to a heavy but perfect double for the day
WOD B) 2-3 sets:
1) 200’ Weighted Carry – any style; farmers, overhead, suitcase etc.
2) GH Raise x 5-8 reps
3) Weighted Plank x 30-45 secs – heavy as possible
DATE – Sunday – WOD
Warm-up/Mobility)
10 mins dynamic
WOD A) 3 sets NFT (18 min cap):
Double Unders x 60 secs max reps
-Rest 30 secs-
Ring L-hold x max effort
-Rest 30 secs-
Strict Chin Up x max reps – on Rogue grips if possible (Supinated grip for regular)
-Rest 60 secs-
WOD B) With a partner; both perform the amount of reps prescribed, alternating sets. Partner A must complete all of their reps before Partner B tags in. Racks can be used.
5 Rounds for time:
6 Push Press 165/110lb
8 Front Squats (Same weight as Push Press)
10 Box Jumps 30/24”
WOD C) 8-10/6-8/2-4 Rope Climbs as a cash-out (Adv/Int/Beg)
*These are not for time, just completion. Start as soon after the workout as you like and rotate with other people between reps.
Roll forearms and stretch biceps after!
