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