Friday January 20, 2023

 

Warmup

1:30 Bike/Row

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Russian KBS

10/Side KB/DB RDL

10 KB/DB Deadlift https://www.youtube.com/watch?v=l6gDwf3xC6s

 

Mobility

Banded Shoulder Distraction :30/Side

Banded Hamstring Stretch 1:00/Side

 

Skill/Strength

Deadlift 4x5

 

WOD Primer

2 Rounds:

3 Wallballs

3 KBS

5 Cals

 

WOD

3 rounds:

1 minute max wallballs

1 minute rest

1 minute max kb swings

1 minute rest

1 minute max cal row or bike

1 minute rest

 

Your score is the total reps accomplished. 

 

F:  light wallball and kb

P1:  55/35

P2:  35/25

C:  70/45; dumbbell thrusters instead of wallballs; row cals

Jacque Hagen