Monday July 3, 2023

Warmup

250m row

10 Banded Pull Aparts

10/side Banded Diagonal Pull Aparts

10 Banded Ext. Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10/side Banded Monster Walks

10 Glute Bridges

10 Banded Tricep Pull Downs

3-5 Negative Pull-ups

Mobility

Downward :30

Pigeon Pose :30/side

Skill/Strength

Superset:

Dumbbell Bench Press 3-4x8

Strict Pullups 3-4x8

Reduce or increase the number of strict pullups as necessary.  If 8-10 is easy, wear a weight vest.  Modify by using a band, doing jumping pullups with a controlled negative, or by doing ring rows.

WOD Primer

2 Rounds:

3 Back Squats

3 Ring/Matador Dips

WOD

AMRAP 15:

1000m row, followed by:

Back Squats

Matador Dips

3/6/9/12/15/18

Cap of 6 rounds.  If you get 6 rounds, record your time.

Back squat from the rack.  

F:  reduce rounds; box pushups instead of dips

P1:  155/105

P1.5:  135/95; deficit pushups (45/25) instead of dips

P2:  115/75; regular pushups instead of dips

C:  185/125; wall climbs (3/6/9); ring dips (12/15/18)