Monday August 29, 2024

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

5 no pushup burpees

10 lunges

10 cossack squats

10 lunge jumps

10 hollow body rocks

10 supermans

Mobility

Wall hinge stretch :30

Skill/Strength

EMOM 10:

3-5 strict pullups or 1-3 muscle ups

Choose a movement and number of reps you think you can get for all 10 rounds.  Modify by doing a jumping pullup with a controlled negative, or ring rows, or by using a band. 

WOD

4 rounds:

6 toes to bar

9 burpees

12 wallballs

Rest 2 minutes

2 rounds:

9 toes to bar

12 burpees

15 wallballs

Rest 1 minute

1 round:

15 toes to bar

18 burpees

21 wallballs

F:  reduce reps; situps or v-ups; air squats

P1:  as written

P2:  hanging knee raises

C:  heavy wallball; devil’s press instead of burpees (reps reduced to same as toes to bar)