Tuesday August 6, 2024

Warmup

1:30 bike/row

5/way halo

10/side side bend

10/side bent over row

10/side gorilla row

10 scapular pushups

10 plank shoulder tap

10 glute bridges

:30 plank

10 kip swings

Mobility

Child’s pose 1:00

Sphinx pose :30

Skill/Strength

Bench Press 4/3/2/2

Work up to a couple heavy sets of two.  Or use this time to practice muscle ups and handstand pushups.

WOD

Nate

AMRAP 20:

2 ring muscle ups

4 handstand pushups

8 KB swings (70/55)

F:  8 ring rows > 8 box pushups; light KB

P1:  4 strict pullups > 6 deficit pushups (45/25 plates); 55/35

P2:  6 regular pullups > 8 regular pushups; 35/25

Modify the muscle ups by by doing bar MU or by doing 3 strict pullups + 3 ring dips. 

Modify the HSPU by reducing range of motion or by doing wallclimbs.