Thursday February 15, 2024

Warmup

15 Cal Row

20 Alternating Lunges

15 Hollow Rocks

10 Tempo Push Ups

Then

15 Banded Pull-Apart

15 Banded Lat Pull Downs

15 Banded Tricep Extensions

Then with an empty barbell

5 Tempo Bench Press

5 Pause Bench Press (1” off chest)

5 Bench Press

Mobility

Thread the needle :30/side

Seated wall slides x 10  https://www.youtube.com/watch?v=spdjr7xbHXM

WOD Primer: 3 rounds

150m row

5 bench press (light weight)

WOD

AMRAP 12:

Row 300m/250m

Bench Press 3/6/9/12/15/etc.

Rx:  1xBW (men); .8BW (women)

If you can’t Rx, still go moderate to heavy on the bench.

Do in heats so everyone has a spotter.

Skill/Strength

Superset

Dips or Pushups 5x5

Box Jumps 5x5

Broad Jumps 5x5

Highest box possible OR moderate height and rebound box jumps.

Add weight to the dips if necessary.