Warm Up
3 Rounds
- 5 1-Leg RDL (L & R) - 75 / 45
- 5 SDHP
- 5 Push Press
- 5 Butterfly Sit Ups
- 3 Spiderman Stretch
- 3 Dr Tri (PVC)
Strength - 12 Minutes
5 Rounds
2 Push Press*
2 Standing Arc-Pause-Slide (PVC)
*increase the load until 2 is heavy, but doable. This is a PUSH PRESS, not a jerk or strict press.
WOD
4 Rounds - no time limit
- 8 1-Leg RDL (L) - 95 / 65
- 8 1-Leg RDL (R) - 95 / 65
- 3 Broad Jumps (max distance!)
- 10 jumping jacks
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