Thursday October 20, 2022

Warmup

300m Row

10 Banded Face Pulls

10 Banded Pallof Press

10 Bird Dogs

10 Dead Bugs

Hollow Body Hold :20

Superman Hold :20

Mobility

Child’s Pose 1:00

Skill/Strength

Pendlay Row

4-5x8

Example:  https://www.youtube.com/watch?v=EzFkN5ge5_k

Light to moderate weight. 

If you’re uncomfortable with this movement, do single arm dumbbell rows (8 per side) with one leg on a bench.

Example:  https://www.youtube.com/watch?v=pYcpY20QaE8

WOD

Pushups 5/10/15/20/25

Knees to Elbows 3/6/9/12/15

Row 100m/200m/300m/400m/500m

F:  box pushups; situps

P1/P2:  as written

C:  handstand pushups 3/6/9/12/15; GHD situps instead of knees to elbows; row 150m/300m/450m/600m/750m

Combine options as desired.