WOD WOD, July 12, 2022

Tuesday

Warm-up

2 minutes Rowing Running Biking
Over All Dynamic Body Activation shoulders, ankles, calves

1 set:
:50 wall sit
:10 rest
: 40 single-unders
:10 rest
:30 DB dead lifts
:10 rest
:20 stepping lunges
:10 rest

2 sets:
:50 wall sit
:10 rest
:40 double-unders
:10 rest
:30 DB dead lifts
:10 rest
:20 stepping lunges
:10 rest

C2BAR // PULL UP PROGRESSION
3x C&Ds
3x Kip swing
3x Pullup
3x C2Bar

DB THRUSTER @ (Workout weight)
2x DB Power Clean 35/50 25/40 15/25
2x DB Push Press
2x DB Thruster

Metcon

Peyton (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

Scale DB Thruster to break only once
40 Double or Single unders
Run 1-2 miles Row 16-32k Bike 5-10 miles

Cool Down

Accumulate:
1:00 couch stretch/side
1:00 reach, roll, and lift