Heavy Hands

Aug 13th, 2020

Category: Uncategorized

Heavy Hands

Barry & Cris

Indoors Primarily

Warm Up
3:00 Jump Rope
-Singles
-Alternating Feet
-High Knees
-Butt Kickers
-Double Under attempts

Then

2 Rounds
1:00 Each
-Duck Walk Forward and Back (Round 2 with PVC overhead)
-Arch Snap To Hollow
-Behind the neck strict press (round 2 switch to push press)
-Pass Throughs (2nd Round Around the worlds)

Strength
E2MOM10
5 Overhead Squats

ADV
1 Heaving Snatch Balance
4 OHS

WOD
50 Double Unders
20 Overhead Squats 115|75
20 Toes to Bar
100 Double Unders
20 Toes to Bar
20 Overhead Squats
50 Double Unders

Rx+ 100-150-100 Double Unders; 30 Reps of OHS & T2B
Level 2 – 95|55
Level 1 – 75|35
ADV – Heavy Rope, 135|95, 30 Reps of OHS & T2B

OUTDOOR WOD
50 Double Unders
20 Overhead Squats 115|75
40 Sit-ups or 20 V-Ups
100 Double Unders
40 Sit-ups or 20 V-Ups
20 Overhead Squats
50 Double Unders

Rx+ 100-150-100 Double Unders; 30 Reps of OHS & V-Ups
Level 2 – 95|55
Level 1 – 75|35
ADV – Heavy Rope, 135|95, 30 Reps of OHS & V-Ups