A1. CG Deadlift x 3 @max clean x 4 sets (with speed as focus)
A2. Seated Box Jump x 2 reps x 4 sets; height at about 90% efforts. Jump higher than the box, land soft.
B. Back Racking Walking Lunge – heavy 12 rep, alt legs in 12 min
C. AFAP
25 cal bike
50 pullups
50 GHD Situps
25 cal bike
D. Weighted Situps 3 x 20 (HEAVY)
E. 30+ min of Recovery / Mobility
*min of 10 min on bike or rower, easy pace here, cool body down
***Teams training together; feel free to create Team WOD; maybe follow suit on some movements and have some fun today. STAY AWAY from shoulders / triceps. . interal external rotation (don’t overdue) and extension of the arm, MINIMIZE…avoid if at all possible.
A- 15.4 run through
B- clean grip deads 315# 4×3
B- box jumps4x2
C- lunges 242#x12
D- AFAP
25cal bike
50pu
50ghd
25 cal bike
7:29
A1. Clean Grip Deadlifts 300 4×3
A2 Seated Box Jumps 4×2
B. Lunges x 12: 245
C. Wod: 6:28 (50 UB Pullups PR, our air dyne doesn’t have calories…)
D. Weighted Situps 3×20 30lbs (abs couldn’t function)
E. Thoracic Mobility