Thursday February 23, 2023

Warmup

1:30 Bike/Row

3 Air Squats + broad jump x 5

10 Cossack Squats

10 Jumping Lunges

5 Inchworms w/ Pushup

10 Bird Dogs

10 Cat/Camels

:30 Ring Hold

Mobility

Child’s Pose 1:00

Hamstring Stretch :30/Side

Skill/Strength

Superset:

Strict Pullups 5x5

Matador Dips 5x5

Weighted if possible.  Modify the pullups by doing a jumping pullup with a controlled negative, using a band, or doing 5x10 ring rows.  Modify the dips by using a band or by doing box or bench dips.

WOD Primer

2 Rounds:

4 cals

4 burpee

4 box jumps

WOD

4 rounds:

12/9 cal row or bike

7 burpees

7 box jumps

7 burpee box jumps

12/9 cals

Rest 2 minutes between rounds.

F/P1/P2:  as written

C:  bike cals; box jump overs