Thursday February 9, 2023

Warmup

3 Rounds:

:30 Row/Bike/Ski

5/Side RDL

10 Russian Twists

5 Scapular Pushups

10 Glute Bridges

Mobility

Wall Hinge Stretch :30

Pec Stretch :30/Side

Skill/Strength

AMRAP 3:

Max cal row/bike/ski

3 rounds.  Rest 3 minutes between rounds.  Your score is the total calories accomplished.

One round at each type of calorie, in any order you wish.  Stagger start and coordinate order so that everyone has access to a ski erg. 

Substitute ball slams for ski erg if you’d like.

WOD Primer

3 Rounds:

2 Deadlifts (light BB)

2 Pushups

WOD

Deadlifts 9/8/7/6/5/4/3/2/1

Pushups 11/10/9/8/7/6/5/4/3

F:  kb sdhp; box pushups

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155; handstand pushups

C+:  255/175; kipping HSPU (10/9/8); strict HSPU (7/6/5); wallclimbs (4/3/2)