Friday, 23 July WOD

Warm-up

  • 2:00 Row
  • 20 PVC Pass throughs
  • 5 Inch Worms + 2 Push Ups
  • 1:30 Row
  • 15 PVC Pass throughs
  • 0:30 HS Hold
  • 1:00 Row
  • 10 PVC Pass throughs
  • 10 DB Strict Press (light DB each arm)

Re-Test 1:

  • A single set of Handstand Push-ups for max reps.
  • Movement of the month RE-TEST.
  • Strict or kipping or max push ups depending on what you did at the beginning of the month.

Test 2:

  • Deadlift 5-3-2-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

New movement of the month test. Find a heavy single DEADLIFT. Work on position and quality FIRST overload.

METCON:

  • 10 rounds for time of:
    • 3 Deadlifts, 225/155 lbs
    • 3 Bar Facing Burpees

Quick burner.

Quality work:

  • 3 rounds for quality of:
    • 20 Banded Tricep Extensions
    • 10 Dumbbell Curls, pick load
    • 20 Narrow Grip Push-ups

Work for quality here, two DBs for the curls and try to pause at the top of the push ups.

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