Thursday January 25, 2024

Warmup

1:00 Single Unders

With light DB/KB:

15 Side Raises

15 Front Raises

15 Rotations

15 Presses

10 Hollow Body Rocks

20 Line Hops

Mobility

Child’s Pose 1:00

BB Warmup

Front Rack Stretch

5 Tempo Strict Press (slow on the way down)

5 Pause Push Press (pause in dip 2/3”)

Skill/Strength

4-5 sets:

1 strict press + 2 push presses

As heavy as possible. 

Optional:  superset with 3-5 strict pullups (or strict L pullups or banded strict pullups)

WOD Primer

10 Double or Single Unders

5 Situps

5 Shoulder to Overhead

WOD

Double Unders 75/60/45/30/15

Situps 50/40/30/20/10

Shoulder to Overhead 15/12/9/6/3

F:  single unders

P1:  115/75

P1/5:  95/65; DU reps 50/40/30/20/10

P2:  75/55; DU reps 25/20/15/10/5

C:  handstand pushups 10/8/6/4/2 OR wall climbs 5/4/3/2/1 instead of shoulder to overhead (choose the most challenging HSPU variation you can perform)

C+:  finish with 200’ (4 lengths of the turf) handstand walk

Combine options as desired.