Lock, Stock & Barrel

Jul 6th, 2020

Category: Uncategorized

Lock, Stock & Barrel

Jocc

Warm-up
3 minutes of Jump Roping

Mini Band Warm-up
2 Rounds
45s work:15s Rest
Monster Walks Front to Back
High Plank Alt Leg Abduction
Glute Bridges
Glute Bridge Marches
Soft Knee Butterfly


Skill
Pistols

Strength
EMOM15
1.Double Banded RDL- 5 Reps
2. Weighted Banded Glute Bridge- 10 Reps
3. Rest

WOD
7 Rounds
10 Deadlifts 185|115
10 Pistols
20 Double Unders

Level 2 – 155|95,10 Double Unders
Level 1 – 115|75 40 Single Unders
ADV – Heavy Rope

Extra Work
Not for time
15-12-9-6-3
Body Weight Bench
Body Weight Bent Over Row