WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 6
ODD: Plank Complex
:30 Forward
:30 Alternating Leg Raises (Left Up, Right Up, Etc.)
*Work from the hips.
EVEN: 10 OHS (95/65)
*Work Speed and positioning
LIFT:
Deadlift
*Build to 90%
4 x 1 @ 90%
WOD:
“SECKAR”
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters (115/85) (95/65)
Burpee Box Jump Overs (24/20)
*10 Min. Cap
FIT
SKILL:
EMOM 6
ODD: Plank Complex
:30 Forward
:30 Alternating Leg Raises (Left Up, Right Up, Etc.)
*Work from the hips.
EVEN: Rest
LIFT:
Deadlift
4 x 8
*Build heavier then last week.
WOD:
For Time
10-9-8-7-6-5-4-3-2-1
Wall Ball (20/14)
Box Jump Overs (24/20)
*10 Min. Cap
AT HOME
SKILL:
EMOM 6
ODD: Plank Complex
:30 Forward
:30 Alternating Leg Raises (Left Up, Right Up, Etc.)
*Work from the hips.
EVEN: Rest
LIFT:
Sumo Deadlift
3 x 20
*Build
WOD:
For Time
10-9-8-7-6-5-4-3-2-1
H.R. Push Ups
Box Jumps
*10 Min. Cap
