Monday, June 20

Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 20 Ft Reverse Bear Crawl

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 15 Banded Pull-aparts

– 15 each Single Arm Banded Pull-downs

A1.

Snatch Grip Pendlay Row

4 x 6-8. 

OT2M

– Same weight from WOD last Monday

A2.

Shoulder Press

Build to a Heavy 4 reps.

OT2M

Sets of 10-8-6-4.

B.

1/2 ‘Cindy’ EMOM

EMOM 10:

5 Pull-ups

10 Push-ups

15 Air Squats

– Goal: Challenging effort, keep rounds around 30s.

– Perform all three movements every minute.

L2: (Band Assisted Pull-ups) (Hybrid Push-up)

L1: (Reps of 3-6-9) (Ring Assisted Pull-ups) (Box Push-up)

C.

Hammer Curl with ISO hold

3 x 10-12 each. Rest 60s

– Start non-dominant side first