Monday May 6, 2024

Warmup

2:00 bike/row

5 no pushup burpee

10/side OH press

10/side upright row

5 goblet squats

5/side DB thruster

10 plank pull throughs

10 downward dog toe taps

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Superset:

Dumbbell Bench Press 4-5x6

Single Arm DB Row 4-5x6 (per arm)

WOD Primer

2 rounds:

5 burpees

3 pullups

5 wallballs

WOD

Pullups 21/18/15/12/9/6/3

Wallballs 3/6/9/12/15/18/21

10 burpees BEFORE each round

F:  ring rows

P1/P2:  as written

C:  first 3 pullup reps of each round are bar muscle ups, the remainder are chest to bar; heavy wallball

C+:  double DB thrusters (50/35) instead of wallballs; 5 double DB devil’s press instead of burpees

Modify C+ by using lighter DBs.