Thursday February 29, 2024

Warmup

250m row

10/side RDL

5 no pushup burpees

10/side split squat

5 no pushup burpees

10 plank pull throughs

5 no pushup burpees

5/side devil’s press

Mobility

Pigeon pose :30/side

Thread the needle :30/side

WOD

1000m row, followed by:

5 rounds:

Deadlifts 9/9/9/9/9

Burpees over the Bar 5/10/15/20/25

F:  15 KB SDHP instead of deadlifts

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155; 2 rope climbs at the end of each round

Skill/Strength

5 rounds:

20 situps

20 medball Russian twists

:30 plank on elbows

Modify by reducing rounds to 3 or 4.