Thursday December 5, 2024

Warmup

3:00 bike/row (:45 easy; :30 hard; :30 easy; :30 hard; :45 easy)

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded bent over rows

Then, on rig:

10 banded reverse fly https://www.youtube.com/watch?v=PtKAtOXVbYU

10 tricep pull downs

10 banded lat pull downs https://www.youtube.com/watch?v=X_E7iiSsklI

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

For time:

20/16 ski cals

20/16 row cals

20/16 bike cals

WOD

10 rounds:

6 strict pullups

12/9 bike cals

Rest 1 minute between rounds

F:  ring rows

P1:  as written

P1.5:  4 strict pullups

P2:  2 strict pullups

C:  3 muscle ups (ring if possible, otherwise bar)

No kipping today.  Modify strict pullups by doing a jumping pullup with a controlled negative, or by using a band.