Friday April 18, 2025

Warmup

1:30 bike/row

5 good for yous

10 BB RDLs

10 narrow stance good mornings

10 wide stance good mornings

10 BB curls

5 tricep pushups

10 BB windshield wipers

Mobility

Hamstring rack stretch :30/side

Pec stretch :30/side

Skill/Strength

Work up to a somewhat heavy (90%) deadlift

WOD

3 rounds:

6 deadlifts

12 air squats

6 dips

Rest 2 mins

2 rounds:

9 deadlifts

18 air squats

9 dips

Rest 2 mins

1 round:

18 deadlifts

36 air squats

18 dips

Ring or matador dips.

F:  KB SDHP; box pushups instead of dips

P1:  185/125

P1.5:  155/105; deficit pushups instead of dips

P2:  135/95; regular pushups instead of dips

C:  225/155; HSPU instead of dips; pistols (alternating r/l) instead of air squats (reduce reps to 6 (part 1), 10 (part 2), 18 (part 3))

Combine options as desired.  Modify Comp by reducing HSPU reps