Thursday August 12th

Warm-Up
3×10
Jumping Spider Lunges
Adductor Rock Backs (5 L/5R)
Prone Snow Angels
Scorpion Stretch (alternate back and forth)
Strength
12 Min Gymnastics EMOM:
Min 1: 12 Ring Rows (make them hard)
Min 2: 10 HSPU (hardest scale to get 10 reps)
Min 3: 8 T2B/K2E
*HSPU can be strict, kipping, or pike…try to scale people off of seated DB press, if unable to do any of the scaling options have them do DB negative presses instead of traditional
*20 mins with warm up and finding proper scale
WOD
“Nancy”
5 rounds for Time:
400m Run
15 OHS (95/65)
* don’t sprint your runs, OHS are going to be rough with an elevated HR
* make sure people are fully extending at the top, been noticing a lot of muted hips with squats lately….if they are actively engaging
glutes they will extend hips at top
* Goblet squats can be subbed for OHS if they are unable to OHS with an empty bar…otherwise they need to be doing OHS

Share This Workout!