Saturday 10/6

Warm-up 200m Run


"Junkyard dog" warm-up


2 sets:

Banded Good Mornings x 15

Kip swings x 5 + K2E x 5

Hollow Rock x 20 Strength A.1: Snatch Grip RDL (4x6, tempo 4020) A.2: Dumbbell Overhead Tricep Extension (4x8-10) Metcon (Time) Partner Workout

5 Rounds for Time:

20 T2B (shared)

20 KB Deadlifts (each) 55/35# per hand

10 Wall Walks (shared)

RX+ - 20 T2B each, 70/55# KBs Extra Work Metcon (No Measure) Warm up: circular scap pull ups x10 reps each direction x 2 sets

A1. 30 second hang from rings x 3 sets

A2. 20 second ring support hold x 3 sets

A3. 10 second bottom ring dip hold (as low as possible) x 3 sets

B. Slider straddle drags x 5 reps x 3 sets

**start in plank position and slide feet in as far as possible on toes in straddle position

**walk hands back out to plank and repeat

**should be done very slowly, with almost all pressure on hands pressing into floor

C. Kipping high hip ring pull ups x:15 seconds of reps x 3-4 sets

**Goal is to get rings as close to hips as possible

**However, focus on smooth reps over height

D. Plank hold on rings x30 seconds x 4-5 sets #workoutoftheday