Thursday December 7, 2023

Warmup

1:30 bike/row

10 BB good mornings

10 BB RDL

10 BB bent over row

10 BB windshield wipers (modify by not using a BB)

10 scapular pushups

10 glute bridges

10/side box step-ups

3 negative pullups

Mobility

Thread the needle :30/side

Piriformis stretch :30/side

Skill/Strength

3 mins max reps bench press

And…

3 mins max reps deadlifts

In either order.  Warm up for each, and rest at least 5 minutes between.

Choose a moderate to heavy weight, something you’ll get for at least 15-20 but no more than 25 reps.

WOD Primer

2 rounds:

6 DB snatches

3 strict pullups or ring rows

3 pushups

4 box jump/step-ups

WOD

30 pullups

10 DB snatches

30 pushups

10 DB snatches

30 box jumps

10 DB snatches

20 pullups

10 DB snatches

20 pushups

10 DB snatches

20 box jumps

10 DB snatches

10 pullups

10 DB snatches

10 pushups

10 DB snatches

10 box jumps

Choose your own DB weight.

F:  reduce reps; ring rows; box pushups; light KB swings

P1/P2:  as written

C:  bar muscle ups and wall climbs 15/10/5 instead of pullups and pushups

C+:  5 barbell power snatches (135/95 or less) instead of DB snatch

Modify the Comp version by reducing reps (9/7/5) of either the bar MU or wall climbs.