Today's program for your training
5+5 x Thoracic Rotation
10 x Shinbox twists
5 x Hindu stretch
5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift
3 sets of 3 reps tempo deadlift (5 sec down)
2 min rest between sets
4 sets of 4 reps
1 min rest
Ring rows/Feet elevated ring rows
4 sets of 8 reps
1-2 min rest between sets
Comment: Use a band for the pull ups if you are challenged or add weight if you are not challenged
c) WOD
2 rounds for time
20 m D-ball carry @40/70 Intermediate: @70/100 RX: @100/150 lbs
25 Push ups
30 KB swings @12/20 Intermediate: @16/24 RX: @20/28
40 A-jump
30 Atomic situps/V-ups
25 Goblet squats
20 m D-ball carry
2 min rest
TC: 17
Comment: For the A-jump, stack plates so you go down to about 90 degrees in your knees.
EMOM 6
1: 40 sec single arm plate OH carry (left arm)
2: 40 sec single arm plate OH carry (right arm)
3: 10-30 sec hanging L-sit hold (bend the legs if you are challenged)
Comment: Build up over 4-6 sets until you have reached a heavy 5 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).