Monday April 8, 2024

Warmup

1:30 bike/row

With KB or DB…

5/way halos

10/side OH press

10/side bent over row

10/side lateral raises

10/side gorilla rows

5/side thruster

10 scapular pullups

3-5 negative pullups

Mobility

Downward dog :30

Skill/Strength

Strict Pullups (25-50 reps)

A couple ways to approach this:

1.      5 sets unweighted up to 10 reps

2.      5 sets weighted up to 5 reps

3.      10 sets unweighted up to 5 reps

4.      Singles

5.      Jumping or banded pullups with controlled negative

6.      Controlled ring rows

WOD Primer

2 rounds:

6 box step ups

6 cals

6 shoulder to overhead

WOD

6 rounds:

10 double DB/KB box step ups

15/12 cal row or bike

10 shoulder to overhead

Choose your own DB/KB weight.

F:  unweighted step ups; light barbell

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; 50/35 DB (minimum); bike cals