Aug 2, 2017

Thursday 2017.8.3

Warmup

100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
20 Walking lunges (10 each leg)
10 Strict press (empty barbell)
5 Pullups
10 GHD hip extensions

WOD

10 Minute EMOM
Even: In these five sets build to a 3RM deadlift.  You may need to share bars, so get with someone with a similar weight goal.  Only as heavy as you can while maintaining perfect form for three reps.
Odd: Max Effort set of strict pull ups.  If you haven’t got strict pull ups, do banded pull ups or ring rows.
Rest 5 Minutes
Complete 6 rounds for time of:
5 Handstand Pushups.  If you cannot do HSPU’s, do standing dumbbell presses (press, push press, or jerk).  These more closely mimic the movement than elevates feet.
25 Double Unders.  Sub 3:1 single skips if you haven’t mastered dub’s.

Post best dead lift triple load and lowest number of pull ups for the EMOM, and time for the rounds for time to Comments.

1 comment:

Melissa Salamanca said...

185# deadlifts, 5-5-2-2-2 strict pull-ups
8:20, handstand push-ups with 2 abmats and 75 single unders