Friday February 23, 2024

Warmup

1:30 bike/row

5 air squats

10 squat jumps

10/side DB OH press

5 goblet squats

5/side DB thruster

10 glute bridges

3 negative pullups

Mobility

Wall hinge stretch :30

 

WOD Primer

2 rounds:

5 wallballs

3 pullups or ring rows

WOD

5 rounds:

10 wallballs

5 strict pullups

 

Rest 3 minutes

 

5 rounds:

10 wallballs

10 regular pullups

 

F:  3 or 4 rounds; ring rows instead of pullups

P1:  as written

P2:  4 rounds; all regular pullups

C: 

5 rounds:

5 heavy thrusters

5 bar muscle ups

 

Rest 3 minutes

 

5 rounds:

10 light thrusters

10 chest to bar pullups

 

Combine options as desired. 

 

Skill/Strength

3-4x8-12 DB press or bench press (or incline bench press)

Followed by

3-4x8-12 matador dips

 

3 or 4 sets of 8-12 reps. 

Jacque Hagen