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Monday July 2

Strength:

DEADLIFT (10min)

  • Build to a heavy single for the day, not maximal.

 

W.O.D

“DETENTION”

AMRAP 12:
6 Strict Handstand Push-Ups
9 Deadlifts (225/155)
30 Double-Unders

Open – As written

Performance – Single Arm Dumbbell Push Presses (50’s/35’s)
Fitness – Barbell Push-Presses 75/55 or Single Arm Dumbbell PP (35’s/25’s) DL 155/105

RECOVERY

5min Bike

Crossover Symmetry and Wall lower back stretch

 

**OPTIONAL POST CLASS WORK**

 AEROBIC CAPACITY

3 Rounds:
1:00 @ 500m Pace + 12 Seconds

1:00 @ 500m Pace + 7 Seconds

1:00 @ 500m Pace + 2 Seconds

Rest 1:00 Between Rounds.

 After the third and final round of the above, rest for a total of 2:00, followed by:

5 Sets of :35s On / :25s Off @ 500m Pace

 

Melinda MettenMonday July 2

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