10.14.2020
Warm Up
2 sets
5 single arm suitcase DB deadlifts Right
5 single arm DB cleans Right
5 single arm DB push press Right
20m single arm DB OH carry Right
repeat all movements on the Left side
Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up
Strength
6:00 EMOM
min 1: DB rear lateral raises x 20- light weight https://youtu.be/Z0HTsZEMedA
min 2: DB hammer curls x 15
min 3: banded lat pull downs x 20
WOD
"Thor"
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)
From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press
TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.
Intermediate
From 0:00 – 3:00:
2 Rounds:
4 Pull-ups
4 Devil’s Press (25/15#)
From 3:00 – 6:00
2 Rounds:
5 Pull-ups
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
6 Pull-ups
6 Devil’s Press
TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.
Scaled:
From 0:00 – 3:00:
2 Rounds:
8 Ring Rows
4 Devil’s Press (15/10#)
From 3:00 – 6:00
2 Rounds:
10 Ring Rows
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
12 Ring Rows
6 Devil’s Press
TIME CAP: 21:00
Core Burner
4 rounds
Tall plank knee to elbow x 10 reps (5/side)
floor wipers x 5 each side
side star plank hold x 15 seconds each side
straight body crunches x 15 reps