7.18.23 WOD

1:00 Mini band lat walk /switch every 10 steps
30 Banded Glute bridge up
20 Banded clam shells e/s

Then…

2 Sets:
12 DB Front raise
12 DB Side raise
12 DB Upright row
Complete all 10 front raises then all 10 side raises then upright rows. No rest between, each set is 30 total reps.

Then/…

Every 1:30 x 8 (4 rounds)
Odd: 6/6 Front foot elevated Farmers Hold DBs split squat + 10 DB Toes elevated RDLs

Even- 5 strict press + 4 Push Press
+
15 Reverse Flies with light DBs or Plates
The goal with the Split squats is to target the posterior chain, a vertical shin helps let us know we are in a good position and putting the work load on glutes and hamstrings.

The last 3-4 reps of the split squats should be challenging.

The toes elevated RDLs should be elevated to a 15-25lb plate depending on how flexible your posterior is. If you have no problem getting to the ground doing regular RDLs you may be able to use a 25lb plate.

The last 2 reps of the 5 strict press should be challenging before going into the Push press!

Then…

For Time:

20-15-10-5
pull-up. Banded/ring rows
DB bench 50/35
v- ups
*20/15 Cal Row after each round (including the last rd).