Thursday November 3, 2022

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

Banded Monster Walks

10 Banded Ext. Rotation Pull Aparts

10 In & Outs

10 Plate Hops

10/Side SL Calf Raises

10 Scapular Pull-ups

Mobility

Thread the Needle :30/Side

Calf Stretch :30/Side

Skill/Strength

Strict Weighted Pullup 3-5x5

Use the belts or weight vest.  Modify by using bands, doing controlled negatives, or by doing inverted pushups.

WOD

25 double unders

20 strict presses

25 double unders

30/24 cal row or bike

25 double unders

40 situps

25 double unders

30 shoulder to overhead

25 double unders

40/32 cals

25 double unders

50 situps

25 double unders

F:  reduce reps; light barbell; single unders

P1:  95/65

P2:  75/55; 15 DU reps

C:  115/75; unbroken DU; GHD situps 25/35; bike cals