WOD Tuesday 01.07.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Inchworm + T-Twist R/L x 5 reps
Prone I.T.W’s x 5 reps each
L-Seated Banded Serratus Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” – 1 round of:
4 Push Ups
8 Hollow Rocks
10 Alt Piked Shoulder Taps

Technique & Review:

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– Kipping HSPU

2 sets of:
10-20 Dbl-Unders
2-4 HSPU (Workout Style)
5 Sit Ups
– Rest 60 seconds b/t sets –

 

WOD

AMRAP in 20 minutes
75 Dbl-Unders
15 HSPU
30 Sit Ups

*L2

AMRAP in 20 minutes
50 Dbl-Unders
10 HSPU or 20 Push Ups
30 Sit Ups

*L1

AMRAP in 15 minutes
1 minute of Dbl-Unders Attempts
10 Piked HSPU (Floor or Box)
20 Sit Ups