Thursday May 16, 2024

Warmup

250m row

10 air squats

10 squat jumps

10 speed skaters

10 mountain climbers

10 plank shoulder taps

10 glute bridges

5 inchworms

Mobility

Wall hinge stretch :30

Skill/Strength

Paused Bench Press 5x3

Light to moderate weight.  3 second pause (maintain tension, do not allow bar to sink into chest).  Focus on speed and explosiveness. 

Optional:  superset with 6-8 dips (matador, ring, or box; weighted if necessary)

WOD Primer

2 rounds:

150m

5 wallballs

WOD

Every 5:00, beginning at 0:00, perform:

300m row

20 wallballs

Rest the remainder of the 5:00

5 rounds (beginning at 0:00, 5:00, 10:00, 15:00, 20:00).  Your score is your SLOWEST round.  Goal is to go hard and maintain the pace. 

F:  reduce meters and wallball reps

P1:  as written

P2:  250m row; 15 wallballs

C:  heavy wallball