Thursday July 13, 2023

Warmup

2:00 bike/row/ski

10 PVC Pass Throughs

:20/side PVC PNF Ext. Rotation Stretch

10 Speed Skaters

10 Lunge Jumps

10 Fire Hydrants

10 Hollow Body Rocks

10 Scapular Pullups

Mobility

Hamstring Rack Stretch :30/side

Thread the Needle :30/side

Skill/Strength

Bent Over Barbell Row 4-5x8

Modify by doing single arm DB rows with knee on a bench, or by doing Pendlay rows.

WOD Primer

1:00 Bike, Row or Ski

10 KB Swings

5 Negative Pullups

WOD

3 minutes max effort:

Bike Cals

Ski Cals

Pullups

KB Swings

Rest 3 minutes between exercises.  Exercises may be performed in any order.  Your score is the total reps/cals accomplished.

Larger classes coordinate so everyone has access to a ski erg.

Choose your own KB weight.

F:  ring rows; light KB

P1:  pullups are 10 strict > 15 chest to bar > remainder regular pullups

P2:  all regular pullups

C:

Pullups are 10 bar MU > 15 strict pullups > 20 chest to bar pullups > remainder regular pullups

DB snatch (alternating r/l) instead of KB swings

Combine options as desired.