WED 7/12/23 WOD

Warm Up - 10 PVC pass throughs – 10 PVC overhead lunges – 10 hamstring kick-ups each leg – 10 Superman – 8 Pike push-ups – 2 Rounds – HSPU Warm Up – 3 parallette pike pushups – 3 parallette knees on box pushups – 2 parallette HSPU negatives – 1 parallette HSPU – (DB or Parallettes) – Kettlebell / DB Deadlifts – 5 KB DL (front head touch) – 5 KB/DB DL (all 4 heads touch) – 5 KB/DB DL (cycle quickly) – Overhead KB Walking lunge:  4 single-arm KB overhead walking lunge each arm (light) – 6 double-arm KB overhead walking lunges (moderate) – 8 double-arm KB overhead walking lunges (work load) – Mini Round – 2 deficit HSPU – 4 double DB deadlifts – 6 double KB overhead walking lunges –

WOD – FIBONACCI FINAL - BENCHMARK

5-8-13:
Deficit handstand push-ups L2-HSPU L1-Pike push-ups on DBs
Double-DB deadlifts L3-70/50# L2-50/35# L1-35/25#
– Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-KB overhead walking lunge L3-55/35# L2-35/25# L1-25-15#

For total time

Post WOD Stretch: 30 sec seated pike stretch – 30 sec seated straddle stretch – 30 sec single-leg hamstring stretch each side – 2 SETS