DT Hero

W WOD – MONDAY 22.06.20 – – “DT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 04.04.19

WM WOW – SATURDAY 03.08.19 – TRAIN WITH A COACH & ETTO “RUN ON DT”

MOBILITY & WARM UP

3 Rounds:

200 Meter Run
10 Russian Baby Makers
5 Walkouts

Into…

3 Rounds:

15 Second Superman Hold Video
10 Push-ups
5 Strict Pull-ups

SKILLS & SPECIFIC WARM UP

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Round 1:

100 Run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Round 2:

100 mt Run
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
*Performed with workout weight and slightly faster.

CONDITIONING

“RUN ON DT”

5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43

W WOD – THURSDAY 20.06.19 – “DT TENDER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
400 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
400 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Clean – CleanWarm Up

2 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING
“DT TENDER”
AMRAP 10′
12 Deadlifts #52/38
9 Hang Power Cleans #52/38
6 Push Press #52/38

MGW WOM 290717 – “THE END”

WARM UP
2 Rounds Not For Time
Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Muscle Ups

GYMNASTIC SKILLS & CONDITIONING
A) 3 sets of max unbroken Kipping HSPU
B) 3 sets of max unbroken Toes to Bar/Knee To Elbows
C) 3 sets of max unbroken Bar Muscle Ups/Chest To Bar
Rest as needed between sets and exercises

CONDITIONING
“THE END”
3 Rounds For Time
1,000m Row
directly into:
3 Rounds of Cindy*
directly into:
1 Rounds of DT**
Cash Out
200 Double Unders

*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ #60/40