DATE – Sunday – STRENGTH

 

Warm-up/Mobility

 

500m Run

 

Pre Squat hip mobility

Band pull-aparts

Pec stretch

 

WOD A)

 

Back Squat: 3,2,1 reps EMOM x 9 mins @ 75-80% of 1RM

 

WOD B)

 

1) Bench Press: 5-5-3-3-3

2) Barbell Row: 5×10 reps – supinated

*Alternate exercises, rest as needed between

 

 

 

DATE – Sunday – WOD

 

Warm-up

 

400m Partner Carry

 

Mobility

 

Banded overhead stretch

Hip extension

Hamstring stretch

 

WOD A) 15 mins Skill Pratice:

-Handstand Kick-ups/holds/walks x 60-90 secs

-Rope Climb x 2-3 reps

-L Sit on parallette or rings, max effort

*Work through 3 rounds, not for time

 

WOD B) “Christine”

3 Rounds for time:

 

500m Row

12 BW Deadlifts

21 Box Jumps 24/30”

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