(Glycolytic 2-5 min bursts)
WOD Review:
Warm up all together: 60 sec bike, 10 leg swings/leg, 10 pause wall squats, 10 straight leg BB deads, 5 inchworm push-up to downward facing dog, then 2x: 5 WB, 5 lighter deads, 4 burpee over BB
SOD
In 15 min, compete set 4-5^ sets of 5 BB or DB Strict press
WOD 1
AMRAP 5
Buy-In: 50 WB (20/14 10/9’) (50+ 14/10 9’)
12 BB deadlifts (185/125) (50+ 105/85) (Fitness: KB Sumo dead)
12 Lateral BB burpees
WOD 2
AMRAP 5
Buy-In: 40 WB
8 BB deadlifts (225/175) (50+ 125/105)
8 Lateral BB burpees
WOD 3
AMRAP 5
Buy-In: 40 WB
4 BB deadlifts (275/205) (50+ 155/125)
4 Lateral BB burpees
5 min rest between rounds (Change your weights and then easy bike until 40-60 sec before next round begins.)
Post 3 separate WOD scores.
6:30 PM Gymnastics
Warm-up: 2 minutes air bike / bear crawl 25ft / 10 air squats / 10 lunges with rotation / 10 inchworm walkouts w/ a push-up / scorpion stretch :30/side
SOD
5×5 Strict ring dips
Options: weighted, body weight, progression with moderate to lighter bands
WOD
12 min AMRAP
5 Ring dips
10 V-ups
15 Goblet squats (53/35) (35/25)
