Friday February 21, 2025

Warmup

1:30 bike/row

10/side overhead press

10/side RDL

10/side side bends

10/side upright row

10 plank pull throughs

10 hollow body rocks

10 scapular pullups

Mobility

Thread the needle :30/side

Wall hinge stretch :30

Skill/Strength

Work up to 30-50 above your working weight for the deadlift in the WOD

WOD

1 round:

24 pushups

20 toes to bar

16 deadlifts

Rest 2 minutes

2 rounds:

12 pushups

10 toes to bar

8 deadlifts

Rest 2 minutes

3 rounds:

8 pushups

6 toes to bar

4 deadlifts

F:  KB SDHP instead of deadlift; v-ups or slam balls instead of toes to bar; box pushups (adjust reps +/- as necessary)

P1:  225/155

P1.5:  185/125

P2:  155/105; hanging knee raises

C:  225/155 (first round), 255/175 (second round), 275/185 (third round); handstand pushups 16 (first round, 8 (second round), 4 (third round) 

BF:  C weight; matador dips instead of pushups