Monday August 14, 2023

Warmup

1:30 bike/row

10 Cossack squats

10 BB good mornings

10 BB RDLs

10 Scapular pushups

10 Fire Hydrants

10 Cat/Cows

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

Skill/Strength

Front Rack Barbell Lunges or Double Dumbbell Bulgarian Split Squats

3-4x10 (5 reps per leg)

Or use this time to practice pistols.

WOD Primer

2 Rounds:

5 Air squats

4 Deadlifts

3 Hand release pushups

2 Negative pullups

WOD

3 rounds:

15 pullups

5 deadlifts

20 pushups

5 deadlifts

25 air squats

5 deadlifts

F:  double DB deadlift or KB SDHP; ring rows; box pushups

P1:  225/155; chest to bar pullups

P1.5:  185/125

P2:  135/95

C:  255/175; 9 bar muscle ups; 15 handstand pushups; 21 pistols (alternating r/l)