WOD 6


Workout of the day 6:


Warm-up:

A: Major joint warm-up/mobility routine - 2 sets - 60 sec rest.
B: Dynamic stretching routine - 3 reps of 6-8 seconds - 1-2 sets - 120 sec rest.

Training:

A: Sprints - 80-100m - 5 sets - 150 sec rest.
B: Back or Front Squats - 8/5/3/3/3/5 reps - 6 sets - 150 sec rest.
C: Single leg deadlifts - 3-5 reps - 3 sets - 60-90 sec rest.

Post training:

A: Static stretching routine - 3 sets.

2nd session of the day:

Warm-up:

A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

Pre-Training:
A: Push-up routine - 2 sets - 120 sec rest.

Training: 

 

A1: HS press variation or HS press with wall - 2-5 reps - 60 sec rest - Perform A2.
A2: Backlever pulls on rings or German hang pulls on rings - 1-3 reps - 120 sec rest - Perform A1.
Repeat 5 times, with good form on.

B1: HSPU or HSPU with belly facing the wall - 5 reps - 60 sec rest - Perform B2.
B2: Bar muscle-ups or Assisted OAC on rings - 5 reps or 2-5 reps - 150 sec rest - Perform B1.
Repeat 5 -8 times, with good form on.

3rd session of the day: Handbalancing
A: freestanding hs or hs kicks with back facing the wall - 30 sec or 5 x 5 seconds - 10 sets.

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