Tuesday 6.6.17 WOD

Mobility: 5min

Wall Slides: 2 x 10 +
Handstand Progressions

Warm-up: 10min

Dynamic Line
With your partner Row 250m Each
Grab a set of light DBs and a Box with your partner:
10 DB Lunges in place each (total)
10 Renegade Rows each (total)
10 Alternating Step-ups each (total)

Skill Review: 15min

Gymnastics Skill/GPP
EMOM 10:
ODD Minutes: 50 Ft. each Bottoms Up KB Carry
EVEN Minutes: 20s Hollow Hold/20s Pistols
Training Intent
-Spend 10:00 working skill on pistols then start EMOM. Bottoms-up KB Carry your athletes arms should stay in 90 degrees, elbows tight to the body, and ribs down/anterior core engaged. It’s likely they’ll have one side weaker than the other.

WOD: 30min

AMRAP 25 w. a partner:
20 Renegade Rows (55, 35)
20 Box Jumps w. step down (24, 20)
20 DB Walking Lunges (55, 35)
600 Meter Row
*Split Work however desired.
*Scale DB weight as needed.
*Both movements are total reps.
Alternate Scaling Options:
– Rowing: 600m Run or 60 Double Unders each athlete
– Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works
– DB Lunges: These can be done with KBs and held in any style
Training Intent
-Have fun today with some odd movements. Split work however desired with one person working at a time. Renegade row are 1 on each side = 1 rep. The odd movements in this workout will likely challenge your athletes more.

$ Out: 5min

Reverse Crunch + Deadbug: 3 x 10. Rest as needed.