Friday December 13, 2024

Warmup

1:30 bike/row (:30 easy/:30 hard/:30 easy)

10 no pushup burpees

10/side stagger stance RDL

20 mountain climbers

10 goblet squats

10/side fire hydrant

10 plank pull throughs

5 inchworms + pushups

Mobility

Banded hamstring stretch 1:00/side

Child’s pose 1:00

Skill/Strength

Warm up deadlifts for the WOD

WOD

40 burpees over the bar

10 deadlifts

40/32 bike cals

Rest 4 mins

30 burpees over the bar

10 deadlifts

30/24 bike cals

Rest 3 mins

20 burpees over the bar

10 deadlifts

20/16 bike cals

Rest 2 min

10 burpees over the bar

10 deadlifts

10/8 bike cals

F:  15 KB SDHP instead of deadlifts; begin with the round of 30

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175