Friday August 2, 2024

Warmup

300m row

5 negative pushups

10 split squats

5 no pushup burpees

10 squat jumps

5 Negative pushups

10 downward dog toe taps

5 no pushup burpees

:20/side plank

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Dynamic Effort Deadlift 8x3

Focus on complete tension/engagement with the bar at setup, then explosively executing the movement while maintaining good form. 

WOD

30 DB bench presses

30 deadlifts

30 matador dips

30 double DB box step ups

30 pushups

30 box jumps

30 burpees

Begin and end with 500m row

Choose your own DB weight (moderate to heavy)

F:  KB SDHP; box pushups and dips; light DBs

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  275/185; 20 strict HSPU (wall facing if possible) instead of dips; 10 wall climbs instead of pushups

Modify the dips by using a band or by doing jumping dips with a controlled negative.