Friday August 12, 2022

Warmup

1:30 Bike/Row

10/Side SA OH Press

10/Side Cossack Squats

10 Tricep Ext.

:30 Plank

10 Paloff Press

10 Bird Dogs

3/Side SA Devil’s Press

Mobility

Banded Shoulder Distractions :30/Side

Piriformis Stretch :30/Side

Skill/Strength

Establish a 5 rep max strict press

Write down your results.  We are starting a five-week strength program next week with percentages based off your five rep max.

WOD

15 shoulder to overhead

10 jumping lunges (alternating r/l)

25 pushups

10 jumping lunges

35 situps

10 jumping lunges

45/36 cal row or bike

10 jumping lunges

35 situps

10 jumping lunges

25 pushups

10 jumping lunges

15 shoulder to overhead

F:  empty barbell; box pushups; regular lunges (no jumping)

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; 10 wallclimbs instead of pushups; 25 GHD situps