(Lactate Threshold)
WOD Review then warm up all together: 200m jog, 20 sec/leg of: Spiderman, pigeon, 5 pushup to down dog, 5 rev lunges/leg, 5 BB behind head press, 5 BB back jerks, :20 wall chest opener, 10 90/90 hip rotations, 10 thoracic wall slides
1. Wall chest openers – 30 seconds each side 2. 90/90 hip rotations – 10 reps 3. Thoracic wall slides – 10 reps
SOD
5 x 5^ Bench press AND 3 x 5^/leg Rev stepping back rack lunges (22 min)
WOD
3 Rounds for time:
15 BB Sumo deadlifts (95/65) (50+ 65/45)
12 Hang power cleans
9 Back squats
6 Back rack split jerks (https://www.youtube.com/watch?v=asZ-23amFAo)
6:30 Gymnastics
15-20 min of Handstand walking practice.
*For modifications, use a box for pike walk arounds, nose to wall walking or shoulder taps.
WOD
AMRAP 10
2-4-6-8-10…
DB DL (50/35)
DB HPC
DB PJ
