WODs

WOD [A] Diane

Diane

21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up

Compare to 26/2/2019.

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COMP [A]

AMRAP 7 mins: Double Unders and Dumbbell Snatches

Complete as many rounds as possible in 7 mins of: 21 Double Unders 14 Dumbbell Snatches, 32/22 kg

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COMP [B]

3 RF-ME: Strict Pull-ups

3 rounds for max reps of: Strict Pull-ups, 40 secs Rest 1:20

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Nothing assigned for June 18, 2019

Warmup - 18/6/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

3 x Cossack, Samson, Pigeon complex Overhead Squat x 10 Broomstick deadlift with hold x 10 reps OH Lunge x 10 Inchworm pushup x 10 reps Broomstick Push Press x 20 reps Wrist extension x 6 Side to side wrist x 6 Backward wrist stretch x 6 Child pose on wall (shoulder stretch) 3 Rounds (Competent HSPU) Hollow rock x 10 Inverted shoulder opener (video) A-frame push up x 10 (video 10 strokes on the rower or 10 cals on the bike (Novices 1 round + kick up to HS progressions) Then (% of starting weights) 2 x 50% Deadlift + 2 x HSPU (or scaling) Samson Stretch 2 x 75% Deadlift + 2 HSPU (or scaling) Fig 4 Stretch 2 x 100% Deadlift + 2 HSPU (or scaling) Tricep Stretch

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