Thursday June 15, 2023

Warmup

1:30 Bike/Row

10 Scapular Pushusp

10 Glute Bridges

10/side Bent Over Row

5/side  Situps w/ KB (full ext. at top) https://www.youtube.com/watch?v=XloaOPf1MTk

10 Plank KB Pull Throughs

Mobility

10 Squat to Stands

:20/side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Zercher Squat 3-4x8

Light weight.  Modify by doing paused front squats.

Zercher squat:  https://youtu.be/nwx6Ip7hd3I

WOD Primer

5 Situps

5 Pushups

5 Air Squats

5 Inverted Rows

WOD

3 rounds:

30 situps

25 pushups

20 back squats

15 inverted rows

Rest 2 minutes between rounds

Inverted rows:  https://youtu.be/9fItzuh9Iok

F:  reduce reps; box pushups; KB goblet squats; ring rows

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; 25 GHD situps; 15 handstand pushups; 3 legless rope climbs instead of inverted rows

Modify the inverted rows by doing barbell bent over rows if you can handle the weight.