Friday April 21, 2023

Warmup

1:30 bike/row

10 Squat Jumps

10 Bird Dogs

10 Downward Dog Toe Taps

10 Cat/Cows

Then, with empty barbell

10 Press

10 Goo Mornings

10 RDL

10 Bent over row

Mobility

Banded Shoulder Distraction :30/side

Banded Hamstring Stretch :30/Side

Skill/Strength

Press

3 @ 70%

3 @ 80%

3+ @ 90%

Last set is AMRAP.

Then, spend some time warming up deadlifts.

WOD Primer

2 Rounds:

1 negative pullup

2 wallballs

3 shoulder to overhead

4 deadlifts

WOD

15 deadlifts

15 pullups

35 wallballs

15 pullups

15 deadlifts

Rest 3 minutes

15 shoulder to overhead

15 pullups

35 wallballs

15 pullups

15 shoulder to overhead

F:  20 KB SDHP instead of deadlifts; light barbell shoulder to overhead; ring rows

P1:  185/125 deadlift; 115/75 shoulder to overhead

P1.5:  155/105; 95/65

P2:  135/95; 75/55

C:  225/155; 135/95; heavy wallball; chest to bar pullups

C+:  255/175; 155/105