Tuesday August 15, 2023

Warmup

1:30 bike/row or 2 laps

High Knees (down & back)

10 DB OH press

Butt Kicks (down & back)

10 Bent over row

A-Skips or regular skips (down)

Toe/heel walks (back)-switch half way

10 Bird dogs

Knee Pull (down)

Quad Pulls (back)

10 Glute bridges

Mobility

Child’s pose 1:00

Couch stretch :30/side

Skill/Strength

Strict Press or Bench Press

3-4x5

WOD

1 lap

9 shoulder to overhead

2 laps

12 shoulder to overhead

3 laps

15 shoulder to overhead

2 laps

12 shoulder to overhead

1 lap

9 shoulder to overhead

You must also perform four (4) 20’ hand-over-hand pulls (135/95) at some point during the workout.  Slide on turf, yellow line to yellow line on gym floor is 20’.

Modify the run by rowing 150m for each lap.

F:  light barbell

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95