Friday February 7, 2025

Warmup

2:00 bike/row

10/side overhead press

10/side bent over row

10/side side bends

10/side half kneeling pallof press

10/side RDL

10 glute bridges

Mobility

Banded hamstring stretch 1:00/side

Banded shoulder distraction :30/side

Skill/Strength

Warm up barbell to working weight for the WOD

WOD

AMRAP 12 or 10 rounds:

Bench Press

Deadlift

10-1

F:  KB SDHP

P1:  135/85 (bench); 185/125 (dead)

P1.5:  115/65; 155/105

P2:  95/55; 135/95

C:  155/95; 225/155

BF:  185/115; 255/175

Do in heats so everyone has a spotter on the bench.  Modify the barbell bench by using DBs.

Then (optional)…

5 rounds:

150m row

10 dips

Matador or ring.  Modify by using a band or box, or by reducing the reps.

Or do Monday’s optional WOD.