Monday February 12, 2024

Warmup

2:00 Bike/Row

2 Rounds of…

30 Single Unders

5 Inch Worms

10 Air Squats

0:30 HS Hold

Then with light change plates (2.5-5lbs)…

15 Front Raises

15 Side Raises

15 Rotations

15 Presses

Mobility

Pec/shoulder stretch on rig :30/side

Calf stretch :30/side

WOD Primer: 2 Rounds

10 single or double unders

5 air squats

5 cals

5 strict presses

WOD

AMRAP 16:

40 double unders

30 air squats

20/16 cal row or bike

10 strict presses

F:  single unders; light barbell or double DB

P1:  95/65

P2:  75/55; 20 double unders

C:  handstand pushups instead of presses – most challenging version you are capable of (deficit > strict > etc.)

Skill/Strength

Superset:

Dumbbell Bench Press 4-5x6

Single Arm DB Row 4-5x6 (per arm)

Yes, WOD first, then strength.  Constantly varied.