Monday March 18, 2024

Warmup

2 laps or 1:30 row/bike

High knees (down & back)

10/side OH press

Butt kicks (down & back)

10/side RDL

High toe touch (down)

Low toe touch (back)

10 scapular pushups

Carioca (down & back)

10 Lunges

Leg swings 10/way

Mobility

Banded hamstring stretch :30/way (towards, across and away from body)

Skill/Strength

Push Press 4-5x4

Optional:  Superset with strict pullups, four or five sets of up to 5, add weight if necessary.  Modify by doing jumping pullups with a controlled negative. 

WOD Primer

2 rounds:

3 deadlifts

1 lap

3 pushups

WOD

Deadlifts 5/10/15/10/5

Laps 1/2/3/2/1

15 pushups after each round

F:  KB SDHP or double DB deadlift; box pushups

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175; 1 handstand walk the length of turf instead of 15 pushups

Modify P by doing 10 dips instead of pushups.

Modify C by shortening the distance for the handstand walk.