Friday October 4, 2024

Warmup

2 laps or 250m row

High knees (down & back)

10/side overhead press

Butt kicks (down & back)

10/side RDL

Skip (down & back)

5 goblet squats

Lunge w/ twist (down)

Duck walks (back)

5/side thruster

Carioca (down & back)

15 banded pull aparts

15 banded ext. pull aparts

15 banded overhead press

15 banded face pulls

15 banded reverse flys https://www.youtube.com/watch?v=bEpzT4bDiIo

Mobility

Child’s pose 1:00

Pigeon pose :30/side

Skill/Strength

45 pullups in fewest sets possible

10 minute time cap.  Choose an appropriate pullup variation or modification (strict/chest to bar/regular/banded). 

Optional:  superset with 45 dips (ring/matador/box) in fewest sets possible (after your set of pullups, do a set of dips). 

Then, spend some time warming up deadlifts for the WOD.

WOD

6 rounds:

10 deadlifts (odd rounds) / 25 wallballs (even rounds)

300m row or 2 laps run

F:  light barbell or 15 KB SDHP; air squats instead of wallballs

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175 or more; heavy wallball

C+:  8 rounds