20s

Strength

E2M10M

Hey Team, the wod posts are going to be a little more detailed for the next couple weeks. You will see a warmup, mobility, activation (when applicable), a specific warmup, the strength piece, the metcon (incl specific) warmup. You will also see the intention of the workout & a goal.

so, here goes . . .

WARMUP

3 Rounds: 3 Around the world lunges (fwd L, side L, reverse L, reverse R, side R, fwd R), 1 conan (ft or knees on box, pike into handstand, walk around box), 10 beat swings (Rd1: w/ rag b/w feet, Rd2: add tap w/ hip pop, Rd3: add 1/2pull)

MOBILITY

10 of each: PVC pass through, around the worlds, front rack stretch, cuban press
1min childs pose on box: 5 sec contract, 5 sec relax - L armpit, R armpit, straight on

ACTIVATION:
5-4-3-2-1 Scap Pull-ups & Scap Push Ups

SPECIFIC WARMUP:
2-3 Rounds: 1 strict press + 1 dip & drive + 1 push press. 1-3 Pull-ups + 1-3 C2B

STRENGTH / SKILL

E2M10M
5 Push Press (*from the floor -- work to 5RM)
1 Pull-up + 1 C2B (add 1 rep to both each round)
*scale to 5 strict w/ band + 5 beat swings across if no pull-ups

MetCon

20min AMRAP

SPECIFIC WARMUP:
1-2 Rounds - 5 reps of each mvmt (first round can be lighter, second round at weight/scales you intend to do the WOD)

 

20MIN AMRAP
20 DBL DB Push Press 50s/35s (RX+ HSPU)
20 Alternating Lunges (RX+ Pistols)
20 Pull-ups (RX+ C2B)
20 DBL DB Deadlifts 50s/35s

INTENTION: should be able to handle 10+ UB reps @ chosen weight. Choose scale that is challenging to start and scale further if reps drop below 5 UB.

GOAL: 4+ rounds