Monday March 10, 2025

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 speed skaters

High toe touch (down)

Low toe touch (back)

10 scapular pushups

Lunges (down)

5 inchworms + duck walks (back)

10 glute bridges

Carioca (down & back)

Mobility

Hamstring rack stretch :30/side

Thread the needle :30/side

Skill/Strength

Bench Press 4-5x6

Then, spend some time warming up the deadlifts for the WOD

WOD

6 rounds:

Deadlifts 2/4/6/8/10/12

Pushups 4/8/12/16/20/24

Laps 2/2/2/2/2/2 or Row 300/300/300/300/300/300

F:  KB SDHP 4/8/12/etc.; box pushups; 1 lap

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175; wall climbs 2/3/4/5/6/7 instead of pushups