“PURPLE RANGER” WOD 6/28/24

“PURPLE RANGER” WOD 6/28/24

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility

WIN
SKILL:
3 Sets
3-5 Strict HSPU
:20 Wall Facing Handstand Hold
LIFT:
10-8-6-8-10
BB Bench Press (Clean Grip)
*Build down and back up.
WOD:
“PURPLE RANGER”
AMRAP 9
2-4-6-8-10-Etc.
HSPU
Pull Ups
Box Jump Overs (24/20)
*Scale HSPU for DB Bench Press accordingly.

FIT
SKILL:
3 Sets
8e DB Alt. Strict Press
8 DB Tricep Extension
8 DB Reverse Fly’s
LIFT:
10-8-6-8-10
BB Bench Press (Clean Grip)
*Build down and back up.
WOD:
AMRAP 9
2-4-6-8-10-Etc.
Russian KBS (53/35) (44/26)
Push Up
Box Jump Overs (24/20)

AT HOME
SKILL:
3 Sets
8e DB Strict Press
8 DB Tricep Extension
8e DB Bicep Curls
LIFT:
10-8-6-8-10
DB/KB Floor Press
WOD:
AMRAP 9
2-4-6-8-10-Etc.
DB / KB Swing
Burpee Broad Jump