WU Dodgeball MOB Low bar T spine stretch BB on Quad WOD BSQ 5×5 Press 5×1 3 Rounds 20 – Russ. KB Swings 7 – Pull Ups * Use the heaviest KB you can without breaking up the sets of 20 * Pull Ups are strict or slow negatives, no bands, no kipping * BB on Quad is don
WU 2 rounds 200 meter run 10 Russian Swings MOB Post. Chain Floss 10 side lunges each side WOD 10 1-minute rounds of: 315-lb/225 deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. Post number of burpees completed each
WU 10 reps of light weight for each movement MOB Pec Smash with LB LB on Quad WOD 5 rounds for time of: 5 – 135-lb. overhead squats 10 toes-to-bars 40-lb. dumbbell hang squat clean, 15 reps 20 double-unders
WU Squat 5,10,2,2 x 5 * Tempo 20 Pass Throughs MOB Wall Squat with ext hip rotation WOD BSQ 5×1 Bench 5×5 Run 400m x 2 1:1 Work Rest Warm Up Squats are done at your own pace. Wall Squat with Hip Extension at least 5 mins total. Groups of 3 per rack, using spotters! Keep you
WU Runners Warm Up MOB Couch Stretch Calf Smash WOD 5 Stations H/B Extensions Row (Calories) Broad Jumps Wall Ball Box Step Ups * 1 min/station 30s work/30s rest 4 rounds – score total reps * 2 people per station. Each station is 30 seconds of work and 30 seconds of rest.
WU Clean Progression 3 position clean drill x 5 with Barbell MOB Foam Roll T spine Foam Roll Lats WOD Against a 3-minute running clock, AMRAP: Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats Rest 3 minutes between sets and complete