WEDNESDAY 2020-10-07

OVERVIEW

Today’s WOD will focus on smooth barbell movement with limited breaks, followed by controlled gymnastic strength.  Bars should be loaded  with a medium/light weight, allowing the initial 21-15-9 reps to be completed unbroken, potentially 2 sets on the back end.  Ring dips should be completed within 2-3 sets initially.

WARM-UP

Mobility

• Rotator Smash - lacrosse ball x 60s each side

• PNF Internal Shoulder Rotation x 60s each side

• Low Back Foam Roll x 60s each side

• Pec MashLow Back Foam Roll x 60s each side

Amrap 6 min

• 10 Scap push-up

• 10 Plate GTO

• 10 Hollow rocks

STRENGTH/SKILL

SDHP Technique

• PVC work, focus on full extension before high-pull

Ring dips

• Stability, modifications

WOD

21-15-9-15-21

SDHP (75/55)

Ring dips

COOL DOWN

Trap mash

Tricep mash

Pec mash