Friday September 29, 2023

Warmup

1:30 bike/row or 2 laps

10 Lunge jumps

10 Speed skaters

10/side Front raises

10/side Lateral raises

10/side RDL

10 Quadruped shoulder taps https://www.youtube.com/watch?v=RUjjKrORHpI

10 Glute bridges

Mobility

Wall hinge stretch :30

Thread the needle :30/side

Skill/Strength

#1

3 rounds:

Laps 2/2/2

Bench Press 5/10/15

Rest as desired

#2

3 rounds:

Laps 2/2/2

Deadlift 5/10/15

Choose your own barbell weight, something moderate to heavy. 

Modify the run by rowing 300m for each 2 laps.

Two distinct workouts.  Write your time and weight for both.

Stagger start or do in groups so everyone has a spotter on bench. 

F:  light dumbbell bench; light double dumbbell deadlift

P1/P2:  as written

BF:  minimum 185/115 bench; minimum 255/175 deadlift

WOD

1000m row

Optional, and if time permits.