Monday May 16, 2022

Warmup

2 Laps or 1:30 Bike/Row

10 PVC Pass Throughs

10 PVC Around the Worlds

PVC PNF Stretch :20/Side

10 Squat Jumps

10 Cossack Squats

10 Glute Bridges

5 Negative Pullups

Mobility

Banded Shoulder Distraction :30/Side

Samson Stretch :30/Side

Downward Dog :30

Skill/Strength

Back Squat 8x8

No more than 30 seconds rest between sets. 

If you made all reps last week, add weight this week.  If you didn’t, or were too sore after last week, reduce weight this week.  Also, reduce sets to 5 or 6 if necessary. 

WOD

10 rounds:

1 lap

Pullups 10/9/8/7/6/5/4/3/2/1

Double Unders 5/10/15/20/25/30/35/40/45/50

F:  ring rows; single unders

P1:  chest to bar pullups

P2:  regular pullups; DU reps 3/6/9/12/15/etc.

C:  bar muscle ups 5/4/3/2/1 (rounds 1-5); chest to bar pullups 10/8/6/4/2 (rounds 6-10)