Monday June 3, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 plank shoulder taps

A-skips (down)

Reverse lunges (back)

5 hand release pushups

High toe touch (down)

Low toe touch (back)

10/side fire hydrants

Carioca (down & back)

10 Scapular pullup

Mobility

Wall hinge stretch :30

Skill/Strength

For time:

500m row

400m run (3 laps)

100 situps

Then, spend some time warming up the barbell for the WOD.

WOD

6 rounds:

1 lap

9 strict pullups

1 lap

9 strict presses

F:  ring rows; light barbell or double DB

P1:  115/75

P1.5:  95/65; 6 strict pullups

P2:  75/55; regular pullups

C:  5 muscle ups instead of pullups; 5 wall climbs instead of presses

Modify P1 or C by reducing the reps to something more manageable.