Thursday, June 22nd
Strength/Skill:
Str: 3×15 back ext+15 vups w/ plate if you can
Met-Con:
Teams of 2 Regionals Wod 20 min AMRAP
100-ft. dumbbell overhead walking lunge 50/35 (1DB)
100 double-unders
50 wall-ball shots 30/20
15-ft. rope climb, 10 ascents
50 wall-ball shots 30/20
100 double-unders
100-ft. dumbbell overhead walking lunge 50/35
-Max cal bike row or ski in remaining time
“The strength is meant to hit the posterior chain without loading the spine. Back extensions are a great accessory for this purpose. V-ups reinforce the gereration of power from the hollow body position.
Sometimes it fun to test out a regoinal wod to see where we stack up. I like to make these wods partner style, because it makes them fun, doesn’t leave you wrecked and unable to recover, and is solid interval work. If there are not enough 30lb wb, Go 20 to a higher target. “