Friday May 16, 2025

Warmup

1:30 bike/row

5 no pushup burpees

5/way halos

10/side side bends

10/side RDL

10/side bent over row

10 plank pull throughs

5 no pushup burpees

Mobility

Banded hamstring stretch 1:00/side

Thread the needle :30/side

Skill/Strength

Pendlay Row 3-4x8-10

At the same time, perform:

5x3-5 strict pullups – dynamic if possible, single rep at a time with short pause between reps, focusing on being explosive

Modify by doing jumping pullups with a controlled negative, or by using a band. 

WOD

5 rounds:

30 double unders

15 burpees over the bar

20 double unders

10 deadlifts

F:  15 KB SDHP instead of deadlifts; reduce rounds; regular burpees

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more