Thursday September 19, 2024

Warmup

1:30 bike/row

10 PVC pass throughs

10 PVC windmills

5/way halos

10/side Russian KBS

10/side side bends

10/side split squats

10 Russian twists

3/side Turkish get up

Mobility

Pigeon pose :30/side

Thread the needle :30/side

Skill/Strength

Superset:

Pendlay Row 3-4x8

Dips 3-4x8

Add weight to the dips if necessary.  Modify by doing box or bench dips.

WOD

AMRAP 6:

10/8 bike cals

10 toes to bar

Rest 4 minutes

AMRAP 6:

10/8 row cals

10 KB swings

Your score is the total cals + reps accomplished. 

F:  15 situps instead of toes to bar; box dips

P1:  55/35

P2:  35/25

C:  70/45; after the above, rest 4 minutes, then:  AMRAP 6: 10/8 ski cals > 10 burpees

C+:  hang power snatch (95/65 +/-) instead of KB swings