Thursday November 7, 2024

Warmup

250m Row

10 air squats

10 PVC Pass Throughs

:20 PNF PVC stretch

5/way halos

10/side Russian KBS

10/side bent over row

10 plank pull throughs

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Strict Weighted Pullups 4x3-5

4 sets of 3-5 reps.

Use a weight vest or belt.  Or do unweighted.  Or do jumping pullups with a controlled negative.

WOD (25 minute time cap)

250m row

3 rounds of Cindy

500m row

5 rounds of Cindy

750m row

7 rounds of Cindy

1 round of Cindy is:  5 pullups > 10 pushups > 15 air squats

F:  1/3/5 rounds of Cindy; ring rows; box pushups

P1:  as written

P2:  2/4/6 rounds of Cindy

C:  increase row to 300m/600m/900m; chest to bar pullups