Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 2 rounds
10 kip swings/hanging leg raises
10 hollow rocks + :10 hollow hold
10 push-ups
10 pull-ups
Mobility
Banded shoulder mobility
Strength
A1. Push press – 3×5; AHAP, across
A2. Weighted pull-ups – 5×5; building
WOD
“Get in the Hole”
3 rounds
10/8 cal AB (sprint)
10 front squats (135/95#)(115/75#)
10 box jumps (24/20”)
10/8 cal AB (sprint)
Rest 4:00
A sprint workout at its finest. Look at the amount of rest and challenge yourselves to get each round done in under 3 minutes. It shouldn’t be a ‘paced’ WOD like the others this week, but rather throw caution to the wind and see if you can hold on kind of workout.
Accessory Work
3 rounds
10 GHD sit-ups
10 GHD back extensions
