Friday January 5, 2024

Warmup

1:30 bike/row

5/way DB or KB halo

10/side OH press

10/side bent over row

10/side upright row

10/side RDL

:30 plank

10 glute bridges

Mobility

Thread the needle :30/side

Wall hinge stretch :30

Skill/Strength

Bench Press 4-5x4

WOD Primer

5 deadlifts

5 situps

5 pushups

3 negative pullups

WOD

15 deadlifts

30 situps

25 matador dips

20 strict pullups

15 deadlifts

60 situps

50 pushups

40 pullups

15 deadlifts

F:  light barbell or KB SDHP; ring rows for all pullups; box pushups for all dips/pushups

P1:  225/155

P1.5:  185/125

P2:  135/95

C: 

15 deadlifts

25/20 ski cals

20 strict handstand pushups

15 bar muscle ups

15 deadlifts

45 GHD situps

35 ring dips

25 chest to bar pullups

15 deadlifts