The Open was amazing but done. Let’s carry what we learned and use that motivation to take our indi
Back squat 5-5-5-5-5
Kb step ups 6-6-6-6-6 (total 3 e/leg)
Hypers 4x8-12 reps
30/24 cal row
30 sit ups
30 HR push ups
A)double under and OH squat skill and mobility.
B)E4MOM 4 rounds
15 Overhead Squats 95/65
30 double unders (90 singles)
100m plate run 45/25
Work up to a heavy Sumo Deadlift Highpull
18/15 cal row
15 SDLHP 95/65. (pick a wt you can do unbroken in that first couple of rounds)
9 chest to bar pull ups.
Dumbell strict Presses 5-5-5-5-5
Banded pull aparts 4x6-12reps
Barbell snatch grip shrugs8-8-8-8
50 double unders (100 singles)
100m farmer carry 61/44
25 wall balls 20/14
Work up to or just past wod clean weight speed, mobility and technique emphasis.
7 power cleans 135/95
7 burpees over bar.
Max out Saturday.
Pick a lift or lifts you did not get to do it you need/want to work on and get it done. Volume work, technique, or max out.
B)individual wod not team today.
Increase every round by 3’s
3 kb swings
3 goblet squats
3 burpees on plate 45/35
******muscle up seminar coming soon****