Thursday October 19, 2023

Warmup

1:30 bike/row

10 banded pull aparts

10/side banded diagonal pull aparts

10/side banded SA overhead press

10 banded good mornings

10 banded bent over front raise https://www.youtube.com/watch?v=CMqAuroMF5Y

10 banded monster walks

10 banded hollow body pull downs

20 calf raises on plate.

20 line hops

Mobility

Wall hinge stretch :30

Calf stretch :30/side

Skill/Strength

EMOM 7:

8 toes to bar

AMRAP single unders in remaining time

Modify the toes to bar by reducing the reps and/or by doing hanging knee raises, medball v-ups, or leg raises. 

Modify the single unders by doing triple unders.

Then, spend some time warming up for the WOD.

WOD Primer

2 rounds

4 deadlifts

4/side DB or KB shoulder to overhead

WOD

Deadlifts

DB or KB Shoulder to Overhead

10-1

20 double unders after each round

Choose your own barbell and DB/KB weights, something challenging but each set unbroken.

F:  KB SDHP; light barbell shoulder to overhead; single unders

P1:  as written

P2:  10 double unders

C:  minimum 225/155 deadlift and 50/35 DB; unbroken DU