Thursday June 13, 2024

Warmup

1:30 bike/row

2 rounds:

10 air squats

10 squat jumps

10/side RDL

10 split squats

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Single arm DB bench press 3-4x8-10 (each arm)

Superset with

Single arm DB row 3-4x8-10 (each arm)

Right arm bench > left arm bench > right arm row > left arm row

Then, spend some time warming up deadlifts for the WOD.

WOD Primer

2 rounds:

4 deadlifts

4 box jumps

4 cals

WOD

Deadlift 7/5/3

Box Jumps 9/7/5

Followed by

30/24 cal row or bike

Repeat for 3 rounds.  Rest 3 minutes between rounds. 

F:  KB SDHP 9/7/5 instead of deadlifts

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175 or more; 30/24 box jumps; bike cals

Bike cals are encouraged for this workout.