Monday October 18, 2021

Warmup

2 Lap Jog/1:30 Bike or Row

15 Banded Pull Aparts

15 Banded OH Press

15 Banded Pull Downs https://www.youtube.com/watch?v=HlXdQjP0FJ0

3 Air Squat + Broad Jump (Down)

Lunge w/ Twist (Back)

10 Iron Crosses

10 Scorpions

10 Glute Bridges

10 Donkey Kicks

 

Mobility

Samson Stretch w/ Reach :30/Side

Thread the Needle :30/Side

 

Skill/Strength

Back Squat 4x7

 

WOD

5 rounds:

15 wallballs

1 lap

15 pullups

1 lap

 

F:  reduce rounds and/or reps; ring rows

P1/P2: as written

C:  20 heavy wallballs per round; 5 ring muscle ups (round 1); 10 bar muscle ups (round 2); 15 strict pullups (round 3); 20 chest to bar pullups (round 4); 25 regular pullups (round 5)

Jacque Hagen