Friday May 12, 2023

Warmup

1:30 Bike/Row

10 PVC Pass Through

:20/side PNF PVC Stretch

Front Rack + Farmers Carry (down & back) https://www.youtube.com/watch?v=g1D89dhMR3I

10 DB Deadlift

Front Rack + Farmers Carry (down & back)

10 Gorilla Rows

Front Rack + Farmers Carry (down & back)

5/Side Half Kneeling Hip Shift https://www.youtube.com/watch?v=K9Tnc30dnqw

Front Rack + Farmers Carry (down & back)

10 Glute Bridges

Mobility

Wall Hinge Stretch :30

Pec Stretch :30/side

Skill/Strength

For time (11 minute time cap):

1 lap KB farmer carry

15 bench presses

20/16 cal row

1 lap KB farmer carry

12 bench presses

15/12 cal row

1 lap KB farmer carry

9 bench presses

10/8 cal row

Choose your own bench press weight.  The 15 should be heaviest possible unbroken. 

Do in heats so everyone has a spotter on the bench.

WOD Primer

2 Rounds:

5 Cals

10 Single Unders or Double Unders

5 Deadlifts

WOD

50 double unders

15 deadlifts

20/16 cal bike

50 double unders

12 deadlifts

15/12 cal bike

50 double unders

9 deadlifts

10/8 cal bike

F:  KB SDHP (18/15/12) instead of deadlifts; single unders

P1:  225/155

P1.5:  185/125

P2:  135/95; 25 double unders

C:  255/175; 75 double unders