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Wednesday 01262022

Warmup

3 Minute Easy Bike, Row, Ski, or Run

2 Rounds: 24 hollow + 8 Push-Ups + 16 PVC Pass Throughs + 24 Hollow Rocks

1 Round Of Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Then…

30 Light Dumbbell Fly’s

30 Single Leg Glute Bridges (Each Leg)

CONDITIONING

‘DISCRACE ‘ 3:00-7:00

3 Rounds For Time:

10 Squat Cleans 135 / 95 lb

10 Push Jerks 135 / 95 lb


WOD

Strict JT (5:00-12:00)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

Time Cap: 12:00

MODIFICATIONS

SHSPU

- Reduce Reps

- Use Riser

- Double Dumbbell Strict Presses

STRICT RING DIPS

- Reduce Reps

- Banded Reps

- Box, Bench, Or Bar Dips

PUSH-UPS

- Reduce Reps

- Elevate Hands

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