Thursday April 20, 2023

Warmup

1:30 bike/row

10 PVC Pass Throughs

:20/side PVC PNF Stretch

5 Goble Squat w/ Forward Press

10 Glute Bridges

10 Fire Hydrants

10 Scapular Pushups

:30 Plank

Mobility

Thread the Needle :30/side

Pigeon Pose :30/side

Skill/Strength

Superset

Front Rack Lunges 4-5x8

and

Matador Dips 4-5x5

Add weight to the dips (similar to the pullups on Tuesday) if necessary. 

Modify the lunges by doing back rack, double DB, or KB goblet lunges.  Modify the dips by using a box or band.

Then, spend some time getting warmed up for the WOD. 

WOD Primer

2 rounds:

3 cals

4 pushups

5 situps

WOD

1 round:

30/24 cal row or bike

35 situps

25 pushups

--

20 front squats

--

2 rounds:

15/12 cals

20 situps

15 pushups

--

15 front squats

--

3 rounds:

10/8 cals

15 situps

10 pushups

--

10 front squats

F:  kb goblet squats; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; 15 HSPU (part 1); 10 HSPU per round (part 2); 5 HSPU per round (part 3)