Thursday December 8, 2022

Warmup

2:00 Bike/Row

10 Mountain climbers

10 Bird dogs

10 Cossack squats

10 Jumping lunges

10 Scapular pushups

10 Kip swings

Mobility

Wall hinge stretch :30

Hip airplanes 10/side https://www.youtube.com/watch?v=eQxroFOlXpw

Skill/Strength

Superset:  Strict Pullups and Matador Dips

4-5x5

Four or five sets of five strict pullups immediately into matador dips.  Weighted if possible. 

Modify pullups by using a band or by doing negatives.  Modify dips by doing bench or box dips.

WOD

AMRAP 18:

18 situps

9 pushups

24 Russian twists (total) (20/14 wallball)

9 toes to bar

18 walking overhead lunges (20/14 wallball)

F:  box pushups; medball v-ups instead of toes to bar

P1/P2:  as written

C:

9 GHD situps

14 dumbbell goblet lunges (50/35)

9 handstand pushups

14 dumbbell Russian twists (50/35)

9 toes to bar