Friday March 29, 2024

Warmup

2:00 bike/row

2 rounds:

5 no pushup burpees

10/side DB press

10/side DB tricep extension

10 scapular pushups

10 bird dogs

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

Skill/Strength

Superset:

3-4x8-10 double DB seated shoulder press

3-4x8-10 single arm DB bent over row (leg on bench)

WOD Primer

8 cals

2 rounds

4 bench presses

4 dips

4 burpees

WOD

30 bench presses

30/24 cal row or bike

30 dips

30/24 cals

30 burpees

30/24 cals

F:  light barbell or double DB bench; box or bench dips

P1:  135/95; matador dips

P1.5:  115/75

P2:  95/65

C:  155/105; ring dips; burpee chest to bar pullups

BF:  185/125; matador dips; burpee strict pullups