Friday June 30, 2023

Warmup

1:30 Bike/Row

2 Rounds:

10 Squat Jumps (1st Round) 10 Reverse Lunges (2nd Round)

10 Russian KBS (1st Round) 5/Arm (2nd Round)

8/Side RDL

3-5 Negative Pullups

Mobility

Banded Shoulder Distraction :30/Side

Banded Hamstring Stretch :30/Side

Skill/Strength

Establish one or more of the following:

1.      One rep max weighted pullup

2.      One set max reps strict pullups

3.      One set max reps chest to bar pullups

4.      One set max reps regular pullups

5.      One set max reps toes to bar

6.      One set max time flexed arm hang (chin above bar)

7.      One set max time dead hang from pullup bar

8.      One set max reps ring rows

Then, spend some time warming up for the WOD.

WOD Primer

2 Rounds:

2 deadlifts

3 wallballs

WOD

AMRAP 12:

Deadlifts 5/5/5/5/5/5

Wallballs 5/10/15/20/25/30

Cap of 6 rounds.  If you get 6 rounds record your time.

F:  9 KB SDHP instead of deadlifts

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175

C+:  275/185

Then (optional)…

500m row for time