Tuesday August 20, 2024

Warmup

300m row

10 banded pull aparts

10 banded ext. rotation pull aparts

10/side banded overhead press

10 banded good mornings

10/side banded monster walks

10 bird dogs

10 scapular pushups

10 cat/cows

:30 plank

 

Mobility

Thread the needle :30/side

Pigeon pose :30/side

 

Skill/Strength

Skills Practice:  Handstands, Kipping, and Turkish Getups

 

OR

 

Easy 2k row (light to moderate pace)

 

WOD

1 minute max pullups

1 minute rest

1 minute max pushups

1 minute rest

1 minute max situps

1 minute rest

 

3 rounds.  Your score is the total reps accomplished.

 

F:  ring rows; box pushups

P1/P2:  as written

C:  bar muscle ups (first round) > strict pullups (second round) > chest to bar pullups (third round); wall climbs (first round) > strict HSPU (second round) > regular HSPU (third round); toes to bar (first round) > GHD situps (second round) > ski cals (third round)

 

Incorporate elements of C to the best of your ability.  Stagger start so more have access to GHDs and ski ergs.

Jacque Hagen