“HANSON” WOD 6/27/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms w/ Scorpions
Then:
Mobility


WIN
SKILL:
EMOM 8
ODD: 7 Strict T2B
EVEN: 10 Unbroken Banded Ring Dips
*Pick a band you can do all reps unbroken with
LIFT:
Push Press
5 × 4
*Build
WOD:
“HANSON”
6 Rounds
6 Reverse Lunges (135/95) (115/75)
6 S2O
6 T2B
24 Double Unders
*Scale DU to 48 Single Unders


FIT
SKILL:
EMOM 8
ODD: 7 Strict T2B
EVEN: M.E. Banded Tricep Extensions
LIFT:
Push Press
5 × 4
*Build
WOD:
6 Rounds
12 DB Reverse Lunges (50/35×2) (45/30×2)
12 Renegade Rows
12 Sit Ups
48 Single Unders


AT HOME
SKILL:
EMOM 8
ODD: 10 V-Ups
EVEN: M.E. DB/KB Tricep Extensions
LIFT:
Alt. S.A. Press
5 × 8e
WOD:
6 Rounds
12 Goblet Reverse Lunges
12 Alt. Renegade Rows
12 Sit Ups
48 Single Unders (24 DU)

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