Monday February 13, 2023

Warmup

1:30 Bike/Row or 2 lap jog

High Knees (Down/Back)

Butt Kicks (Down/Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down/Back)

Reverse Lunges (Down)

Duck Walks (Back)

10 Mountain Climbers

10 Plank Shoulder Taps

10/Side Leg Swings

10 Scapular Pullups

Mobility

Banded Shoulder Distraction :30/Side

Banded Hamstring Stretch 1:00/Side

Skill/Strength

35 strict pullups in as few sets as possible

Modify by decreasing (or increasing) reps.  Also modify by doing jumping pullups with a controlled negative, by using a band, or by doing 50 ring rows.  No kipping.

Or…

3-4 rounds (each round unbroken, not for time) of the following complex:

3 strict pullups > 5 chest to bar pullups > 7 regular pullups

Modify by reducing reps.  Modify upward by adding one bar muscle up before the strict pullups.

WOD Primer

2 Rounds:

1 lap or 150m row

5 kb swings

WOD

4 rounds:

1 lap (or 150m row)

8 kb swings

Rest 2 minutes

2 rounds:

2 laps (or 300m row)

14 kb swings

Rest 2 minutes

1 round:

4 laps (or 600m row)

24 kb swings

F:  light kb

P1:  70/45

P1.5:  55/35

P2:  35/25

C:  DB snatch instead of kb swings (50/35 minimum)