WARM UP – MOBILITY
Dynamic shoulder rotations, push / pull activations, and overhead stretches
Midline warm-up and beat swing practice
Tech/Warm-up: Push press + Pedlay rows
WOD A
Every 3 min x 5 sets:
8,8,6,6,6 Push press
– rest 15-20s
8,8,6,6,6 Pendlay rows
—
Partner up and share 2 barbells, one in the rack, one on the floor.
Build on both movements from a smooth/moderate set of 8 to a heavy set of 6.
(Both should be heavier than last weeks 8’s)
*Push Press x 6*
*Pendlay Row x 6*
WOD B
*75 Hard*
Complete for time:
21-18-15-12-9 reps of:
Russian Kettlebell swing (32/24)
Toes to bar
Handstand push-ups
—
15 min time CAP (add uncompleted reps as sec to 15:00)
75 reps of each movement, scale as needed to keep moving (Newer athletes start at the 18)
If you do not have proficient kipping HSPU, bring reps down to 15-12-9-6-3 or sub for a moderate/heavy weight dumbbell push press today.
(Last completed May 11th, 2023)
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions + ME Sorenson hold after last rep
8-12 side plank hip raises + ME plank hold / side
60-90s Farmers hold (static hold or march) (KB or DB as heavy as possible)
