7.26.23 WOD

Warm up
3 rounds
10 BW good morning
10 push-ups
10 jump squats

Then..
Every 1:30 x 8 (4 rounds)
(Week 2 of 6)

Odd: 6/6 Front foot elevated Farmers Hold DB split squat + 10 DB Toes elevated RDLs. 50/35

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 last 2 reps of the 4 strict press should be challenging before going into the Push press!”

Then…

For Time:
10 Box Step Ups (bodyweight)
10 Double DB snatch 35/25
1 Rope Climbs/ 2 Burpee pull-ups

20 Box Step Ups
20 Double DB snatch
2 Rope Climbs/ 4 Burpee pull-ups

30 Box Step Ups
30 Double DB snatch
3 Rope Climbs/ 6 Burpee pull-ups

40 Box Step Ups
40 Double DB snatch
4 Rope Climbs/ 8 Burpee pull-ups
**20 min Cap