Thursday May 25, 2023

Warmup

1:30 bike/row

10 KB halos (5 each way)

10/side Russian KBS

10/side Bottoms up KB Press

:30 Hollow Body Hold

:30 Superman Hold

Mobility

Banded Shoulder Distraction :30/side

Banded Hamstring Stretch :30/side

Skill/Strength

Strongman Day

3 laps KB farmer carry, setting it down as few times as possible

And/Or…

2-3 sled push length of the building (rest between pushes)

WOD Primer

6 cals

2 Rounds:

5 kip swings

5 kb swings

5 situps

WOD

2 rounds:

20 toes to bar

15/12 cal row or bike

35 kb swings

20/16 cals

50 situps

25/20 cals

F:  reduce reps; v-ups instead of toes to bar

P1:  55/35

P2:  35/25

C:  70/45; 25 GHD situps; bike cals