Thursday September 7, 2023

Warmup

1:30 bike/row

5 No push-up burpees

10 Plank pull throughs

5 DB sit-ups with extension at top

:20 Hollow body hold

:20 Superman hold

10 Glute bridges

Mobility

:30 Wall hinge stretch

Skill/Strength

For time:

Bench Press 15/12/9

Row 450m/300m/150m

8 minute time cap.  Do in heats so everyone has a spotter on bench.

Bench weight should be moderate so that each part (15/12/9) can be done either unbroken or in no more than two sets.

Modify by reducing the row to 300m/200m/100m.

WOD Primer

2 Rounds

3 cals

3 KB swings

3 Kip swings

3 Burpees

WOD

20/16 cal row or bike

Burpees

KB Swings

12/9/6/3

20/16 cal row or bike

Toes to Bar

Burpees

12/9/6/3

20/16 cal row or bike

KB Swings

Situps

12/9/6/3

20/16 cal row or bike

F:  reduce cals to 15/12; light KB; v-ups instead of toes to bar

P1:  55/35

P2:  35/25; hanging knee raises

C:  50/35 DB hang snatch (alternating r/l) instead of KB swings; GHD situps OR ski cals instead of regular situps

Stagger start with faster people first so more people can use a GHD or ski erg.

Use a bike (instead of a rower) for the cals if one is available.