I. General Warm-up
15 Side-to-Side and Front Back Hip Swings
High knees 15 yds.
Butt Kicks 15 yds.
Quick Skips 15 yds.
High Skips 15 yds.
Build deadlift to working weight and take 2-3 warm-up sets of Wallball Shots.
II. Workout of the Day
13 Deadlifts @185/125
17 WBS @20/14
13 Deadlifts @135/85
17 WBS @16/10
13 Deadlifts @95/55
17 WBS @12/8 or less
**if you cannot complete the 400m Run in less than 4 minutes, scale to 300m or 200m as needed to maintain the proper stimulus
PERCEIVED INTENSITY – 7/10
Long, grinder for a Hero workout this week. This WOD is in honor of This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
III. Accessory, Recovery, Community
Couch stretch 2:00 each
Childs pose 2:00
IV. Supplemental Work
Box Pike HSPU-
3-6 sets of 5-8 reps (totally based on your individual ability)
Progresions: -try to increase reps or up the progression from last week!!!!
A. Standard, from the knees
B. Standard, from the toes
C. Elevated one leg
D. Add a deficit with DB’s
E. Add a deficit with plates
F. Add a deficit with Parallettes
*If you have been following this, this week lets try to bump up to a more advanced level of movement, but bring the sets and reps down. If you have not been, this is a great time to get started. It only takes a few minutes and can be a huge help to shoulder strength and stability.