(15-18 minutes)
1:30 Wall Stretch, each
1:00 Prayer Stretch
Then, cycle:
3 Deadlifts (Find a heavy 3)
5 DB Pull Overs
1 Wall Walk
15 Band Pull Aparts
:30 Child’s Pose
20 Double Unders
1:30 Wall Stretch, each
1:00 Prayer Stretch
Then, cycle:
3 Deadlifts (Find a heavy 3)
5 DB Pull Overs
1 Wall Walk
15 Band Pull Aparts
:30 Child’s Pose
20 Double Unders
For time:
10-8-6-4-2
Deadlifts (245/165#)
DB Pull Overs
Alternating w/
1-2-3-4-5
Wall Walks
-40 Double Unders between sets-
Repeat from 5/23
10-8-6-4-2
Deadlifts (245/165#)
DB Pull Overs
Alternating w/
1-2-3-4-5
Wall Walks
-40 Double Unders between sets-
Repeat from 5/23
(15-18 minutes)
1:30 Wall Stretch, each
:30/:30 Saddle Wrist Stretch
Then, cycle:
5/5 KB Around the World’s
5 American KB Swings
5 Box Jumps or Step Ups
10 Scap Pull Ups
5 Pull Ups
10 Sit Ups
:30 Updog
1:30 Wall Stretch, each
:30/:30 Saddle Wrist Stretch
Then, cycle:
5/5 KB Around the World’s
5 American KB Swings
5 Box Jumps or Step Ups
10 Scap Pull Ups
5 Pull Ups
10 Sit Ups
:30 Updog
5-10-15-10-5 reps for time:
KB Around the World’s, each way
American KB Swings
Box Jumps
Pull Ups
Sit Ups x 2 (10-20-30…)
(18 min. cap)
KB Around the World’s, each way
American KB Swings
Box Jumps
Pull Ups
Sit Ups x 2 (10-20-30…)
(18 min. cap)
(18-20 minutes)
2:00 Frog Stretch
1:00 Double Thread Needle, each way
1:00 Wall Stretch, each way
Then, cycle:
10 Scap Pull Ups
Pin Practice x 5 attempts
1 Rope Climb
8-12 Dips (Aim for 3-4 rounds during drills)
3/3 Walking OH Lunges
200m Row
2:00 Frog Stretch
1:00 Double Thread Needle, each way
1:00 Wall Stretch, each way
Then, cycle:
10 Scap Pull Ups
Pin Practice x 5 attempts
1 Rope Climb
8-12 Dips (Aim for 3-4 rounds during drills)
3/3 Walking OH Lunges
200m Row
“Kevin Lasky 11 year Anniversary WOD for Tall People who are Tall”
For time:
Buy-in: 1000m Row
1-2-3-4-5
Rope Climbs
Alternating with:
40ft. OH Plate Lunges + 40ft. Lunge (No Plate)
Buy-out: 1000m Row
(20 min. cap)
For time:
Buy-in: 1000m Row
1-2-3-4-5
Rope Climbs
Alternating with:
40ft. OH Plate Lunges + 40ft. Lunge (No Plate)
Buy-out: 1000m Row
(20 min. cap)
(15 minutes)
1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers
Then, cycle:
5 DB Bench Press
5/5 Around the World’s
5 American Swings
5 Step Ups or Box Jumps
5 TTB
8 Skater Jumps
10 Band Pull Aparts
1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers
Then, cycle:
5 DB Bench Press
5/5 Around the World’s
5 American Swings
5 Step Ups or Box Jumps
5 TTB
8 Skater Jumps
10 Band Pull Aparts
22 min. AMRAP:
10 DB Bench Press
10/10 KB Around the World’s
10 American KB Swings
10 Box Jumps
10 TTB
20 Skater Jumps
10 DB Bench Press
10/10 KB Around the World’s
10 American KB Swings
10 Box Jumps
10 TTB
20 Skater Jumps
(15-18 min.)
1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets
THen, cycle:
3 Power Cleans
3 Bar Facing Burpees
100m Rowling
20 Plank Shoulder Touches
5 Push Ups
20 Band Face Pulls
1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets
THen, cycle:
3 Power Cleans
3 Bar Facing Burpees
100m Rowling
20 Plank Shoulder Touches
5 Push Ups
20 Band Face Pulls
5 rounds for time:
8 Power Cleans (135/95#)
5 Bar Facing Burpees
300m Row
1:00 Plank
10 Push Ups
(20 min. cap)
8 Power Cleans (135/95#)
5 Bar Facing Burpees
300m Row
1:00 Plank
10 Push Ups
(20 min. cap)