WOD WOD, June 17, 2019

16th June 2019

The Pressing Joker

Warm-up

A) 3 Way Buddy Shoulder release / PVC pass through
B) Modified version of HS prep 2 rounds instead of 4 super set with T2B progression

Gymnastics

Gymnastics skill development : HSPU’s

EMOM x 12

1- # unbroken HSPU – Kipping / strict / Negatives
2- 10 Second Hollow / 10 Second Tuck

*work with a buddy – alternating movements
*HSPU reps – Every rep / set should hit the same rep range – skill not capacity

Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10
Toes 2 Bar
10-9-8-7-6-5-4-3-2-1
S2OH

Rx : 52.5/35kg
RX Plus : 60/40kg

OPTIONS
BB : reduce Load
T2B : Standard Options / V Ups

EXTRA CREDIT

5 Mins per side Lacrosse ball lats / cuff

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