WOD:

7/9/19

Warmup/Mobility/Skill
Warmup
Complete, as a class:
Walking quad pull with reach down/back
Toy Soldier down/back
Lateral Bear Crawl Down/Back
Then partner up and perform:
"Junkyard Dog Warm Up"
Each partner will perform 5 reps of the first movement, following that up with 5 reps of the 2nd movement each

Mobility
Banded chicken wing pull 45 sec per side
Barbell elbow pumps -1 Min
Then with a PVC Pipe
8 PVC Chest Breech Per Side
8 Reps PVC mixed grip front rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side

Skill
Coach will demo the push press

Coach will quickly point out a few faults and their fixes

Then;
Every 15 Seconds for 4 min with an unloaded bar

1 Strict Press+1 Push Press

Strength
Push Press (7 sets of 3-5)
EMOM x 14

Evens – 3-5 Push Presses

Odds – L Sit or Knee Tuck of athletes choice (hanging, parallette, box etc)

L Sit or Knee Tuck (7 x 20 sec )
20 Sec L Sit or Knee Tuck (1 sec = 1 rep)

EMOM x 14

Evens – 3-5 Push Presses

Odds – 20 sec L Sit or Knee Tuck of athletes choice (hanging, parallette, box etc) (1 sec =1 rep)

Metcon
Metcon (AMRAP – Rounds and Reps)
11 min AMRAP

15 deadlifts
13 lateral jumps over the bar
11 pull ups

P – 135/95, strict pull ups
L – 115/75, kipping pull ups
F – 95/65, ring rows or jumping pull ups

Cashout
Hold Tabata (1 sec=1Rep)
Cashout
Alternating Tabata, 20 sec work/10 sec rest X 8 rounds, 4 rounds of each movement
Hollow hold or tucked hold
Extended arm plank hold