Wednesday, July 6th, 2022
General Warm-Up
3 rounds
1 minute bike or row
10 med ball deadlifts
8 med ball squat cleans
6 inchworm to push-up
PVC deadlift demo and form check (5 minutes)
1 minute bike or row
10 med ball deadlifts
8 med ball squat cleans
6 inchworm to push-up
PVC deadlift demo and form check (5 minutes)
Strength
Every 1:30 minutes on the minutes x 5 rounds
Dynamic effort deadlifsts x 8 reps
every minute on the minute x 4 rounds
kettlebell swings x 4 reps
*the deadlifts should be light explode off the ground to your standing position and lower back to the floor with control. The kettlebell swings should be heavy.
Dynamic effort deadlifsts x 8 reps
every minute on the minute x 4 rounds
kettlebell swings x 4 reps
*the deadlifts should be light explode off the ground to your standing position and lower back to the floor with control. The kettlebell swings should be heavy.
WOD
Workout Format
4 rounds (8 minute cap)
3 wall walks
4 push press (135/96)
5 burpees over bar
-into-
2 recover walk/jog laps
3 wall walks
4 push press (135/96)
5 burpees over bar
-into-
2 recover walk/jog laps