Thursday March 9, 2023

Warmup

200m Row

5 1-14/ air squat

10/Side SA  Russian kbs

10/side kneeling OH press

5/side kneeling windmill  https://www.youtube.com/watch?v=uJvyRwHdFsg

10 Scapular push ups

10 v-ups or knee tucks

10 Bird dogs

10/side fire hydrant

Mobility

Banded front rack stretch :30/Side

Banded hamstring stretch :30/Side

Skill/Strength

Front Rack Lunge

3-4x6-8

Three or four sets of six to eight reps (alternating r/l).

In the alternative, do KB goblet lunges, or do Bulgarian split squats with two dumbbells. 

Example:  https://www.youtube.com/watch?v=bwhl_9jN_3o

WOD Primer

2 rounds:

15m row

3 kip swings

3 pushups

5 situps

WOD

AMRAP 20:

150m row

9 toes to bar

150m row

15 pushups

150m row

21 situps

F:  medball v-ups instead of toes to bar; box pushups

P1:  as written

P2:  hanging knee raises

C:  9 ring dips instead of pushups; 12/9 ski cals instead of situps

Modify the ring dips by doing matador dips.