SUNDAY STRENGTH
WARMUP)
2 Rounds:
400m Run
15 Ball Slams
MOBILITY)
Posterior Chain Floss w/band
Shoulder Band pull-aparts
WOD A)
Deadlift 3-3-3-3-3 Rest 2-3 mins between sets
WOD B)
1) Shoulder Press 3×5 – Heavy as possible for all 3 sets
2) Weighted Pull-up 3×5 – Heavy as possible for all 3 sets
*Rest 60 seconds between exercises
11am WOD
WARMUP)
500m Row
MOBILITY)
Shoulder Stretch w/band
Posterior Chain Floss
Hip Extension Stretch
WOD A) 5 Rounds for time, 60 secs rest between rounds:
8/6/4 HSPU (Wall Walk or Push-up as mod)
10/8/6 Toes to Bar
12 Sumo Deadlift High-Pull 115/75
*Advanced/Intermediate/
**Shoot for unbroken sets
WOD B) 3 Rounds w/partner:
200′ Farmers Walk 2 x 32/24kg
AMRAP Rope Climbs
*Partner A does Farmers Walk while Partner B does AMRAP Rope Climbs. Switch when Partner A finishes Farmers Walk. Score = Rope Climbs.
