Thursday November 2, 2023

Warmup

1:30 bike/row

10 speed skaters

10 scapular pushups

10 Fire hydrants

10 glute bridges

5 situps with extension at top (10# or 15# plate)

10  calf raises

20 line hops

Mobility

Pec stretch on rig :30/side

Hamstring rack stretch :30/side

Skill/Strength

Bench Press 4-5x4

Then, spend some time warming up deadlifts.

WOD Primer

2 rounds

5 deadlifts

5 pushups

10 single or double unders

WOD

Deadlifts

Pushups

1-10

25 double unders AFTER each round

F:  KB SDHP; box pushups; single unders

P1:  185/155

P1.5:  155/105

P2:  135/95; 15 double unders

C:  225/155; 3 wall climbs after each set of deadlifts instead of pushups

C+:  255/175; 2 wall climb > wall facing HSPU after each set of deadlifts