Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 ring rows
15 banded push-ups
20t walking lunges
Mobility
Quick mobility session
Strength
Unilateral work:
A1. Front rack KB lunges – 4x12t
A2. Half kneeling strict press – 4x8e
A1 is to be done with 2 KB’s in the front rack position, AHAP. 12 total lunges each set. A2 is done with 1KB in the hand in which the coordinating knee is on the ground or abmat. When you switch sides up top, you should switch knees as well.
WOD
“Locked Out”
4 rounds
600m row
20 push press (115/75#)(95/65#)
An amazing couplet. Rowing and pressing. They aren’t push jerks so you must stick to push presses but the good news is that the rowing has very little effect on them so come in, get your breathing under control and get on the bar. Try to keep and eye on the clock and make round 1 and round 4 roughly the same time.
