Monday June 10, 2024

Warmup

2:00 bike/row

10/side KB upright row

10/side Russian KBS

5 goblet squats

10 plank pull throughs

10 banded pull aparts

10 banded OH press

10 banded straight arm pull downs

10 banded tricep extension

10 banded face pulls

Mobility

Thread the needle :30/side

Pigeon Pose :30/side

Skill/Strength

Strict Pullups 5x6-8

Modify upward by adding weight or increasing reps.  Modify downward by reducing reps and adding sets, or by doing jumping pullups with a controlled negative, or by using a band. 

WOD Primer

2 rounds:

5 KB swings

5 pushups

5 KB goblet squats

WOD

AMRAP 15:

20 KB swings

10 pushups

20 KB goblet squats

10 pushups

Cap of 5 rounds.  If you finish, write your time on the board.

F:  light KB; box pushups; air squats instead of goblet squats; 4 round cap

P1:  55/35

P2:  35/25

C:  DB snatch (50/35 or more) (alternating r/l) instead of KB swings; DB goblet squats; handstand walk length of turf instead of pushups

C+:  DB overhead squats instead of goblet squats

Modify the pushups by doing deficit pushups or ring pushups.