WOD 210628 - MONDAY

WARM UP


Coach Stretch

T-Spine / Squat Mob.


3:00 Min DU practice then:


3 RDS

5 PVC OHS

5 Diamond Push-ups

6 Alt. Bird Dogs

6 Alt. V-Ups


Skill / Strength


8-6-5-5-3-2

Bench Press

increasing weight


Superset:

5 DB Overhead Tricep Extension


WOD


FOR TIME


50 DUs

25 OHS

25 T2B

50 DUs

20 OHS

20 T2B

50 DUs

15 OHS

15 T2B

50 DUs


RX: 95/65#


TC: 20 Mins


OHS Modifications:

*limited depth and range of motion: perform overhead sit-to-stand on high box or use a target. Scale weight accordingly


Post WOD Accessory


25 L/R Side Plank Dips


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PARTNER WOD 210731 - SATURDAY

WARM UP Coach Stretch 5 AMRAP 5 Scap Push Ups 5 Hollow Rocks 5 Glute Bridge 5 Air Squats 20s Row/Ski Skill / Strength 5 Sets 1 Wall Walk + 4 Shoulder taps 3 Strict Half T2B + 10s Hanging L-Sit Partner