Monday 10/7/19

Warm up: 12 min cap
4 inchworms
4 downward dog calf stretches
6 HR push ups
6 Superman holds
8 Spiderman lunges
8 Ring rows
10 DB or KB DL (lighter than WOD)
10 sec active hang
With remaining time, practice DU’s
-Intermediate / Advanced attempt max unbroken DU’s (accumulate no more
than 300 contacts)
-Beginner – Practice 5 singles + 1 Double (accumulate no more then 200
contacts) or practice 15 big singles, 15 fast singles, 15 penguin
claps, 15 DU attempts. Rest between sets, 2-3 rounds as time allows.

Strength: Movement Review

WOD: 30 min Running clock, ea WOD scored separately
WOD A: Starts at 0 min mark, 7 min cap
10, 8, 6, 4, 2
Devils Press (Rx+ 50/35, Rx 35/25, Scaled 25/15)
Strict Pull up
WOD B: Starts at 10 min mark, 7 min cap
10, 8, 6, 4, 2
DB or KB DL (Rx+ 70/50, Rx 50/35, Scaled 35/25)
Burpee Box jump over
WOD C: Starts at 20 min mark, 7 min cap
10, 8, 6, 4, 2
Box step up
Jumping pull up

Accessory: 3 x 30 sec ea
Calf stretch at rig
Hamstring stretch at rig
Shoulder bridge