Warm up
-20 deficit calf raises
-30 jumping jacks
-wrist series
-20 scapular pulls
-20 scapular pushes
-5 x10 s descent squat. Arms overhead if able
-10 pike squat
-6 inchworms
-20s at the top of a pull. (chin above bar, rings to chest, chest to table or towel or whatever you have)
-8 outside-inside-outside-back (4 each direction)
-1 min jumprope
-5 x 6 s push up descent. STAY HOLLOW! Even if you have to do these from knees. Elbows at sides.
-5 x 4s pull descent. Extend fully at the bottom of the pull.
-1 min jumprope
Then: 2 Rounds 20s work: 40s rest
– prone lift off with stick https://www.youtube.com/watch?v=CdFRtpV7Xoo https://www.youtube.com/watch?v=e7vDig7m1lw
https://youtu.be/ab1B2jK-csI?t=63 https://www.youtube.com/watch?v=pc7q7tUNqQs
Then
3R: build in weight each round to warm up for WOD
-10 SDHP
-10 curls
-10 ground to overhead
As weights get heavier, you may reduce reps for this warmup as needed
Warm up weights for WOD
WOD 5 Rounds (25 min EMOM)
If you have the option to get heavy
-5 Sumo Deadlift High-Pulls (135/75 lb)
-10 Curls (135/75 lb)
-15 Ground to overhead (135/75 lb)
-1 min jumprope
-25 arched body rocks
If you can’t get heavy
-40s Sumo Deadlift High-Pulls
-30s Curls. *
-40s Ground to overhead **
-1 min jumprope
-25 arched body rocks (or 50s max).
SDHP options
https://www.youtube.com/watch?v=gh55vVlwlQg
https://www.youtube.com/watch?v=hCF5rsJb1FA
https://www.youtube.com/watch?v=qsiLH1QwTsM
Curl options: Please try to keep elbows glued to rib cage in all versions
* If you can only do one arm at a time then do 20s on each arm with as heavy a weight as you can move well
** Options for ground to overhead
Arched body rock.. Keep
-heels and toes together
-elbows locked straight
-knees straight