Tuesday February 13, 2024

Warmup

1:30 Row, Bike, or Ski

5 Burpees

10 Hollow Rocks

10 Supermans

5 Burpees

10 Kip Swings

10 Single Leg Deadlift (empty BB)

10 V-Ups

5 Burpees

10 Deadlifts (empty BB)

5 Toes To Bar

Mobility

Hamstring rack stretch :30/side

Wall hinge stretch :30

WOD Primer: 2 rounds:

3 deadlifts

4 burpees over the bar

4 toes to bar

WOD

5 rounds:

6 deadlifts

12 burpees over the bar

12 toes to bar

Rest 2 minutes between rounds

F:  9-12 KB SDHP instead of deadlifts; situps instead of toes to bar; reduce reps and/or rounds

P1:  225/155

P1.5:  185/125

P2:  155/105; 9 burpees; 9 hanging knee raises

C:  255/175 or more; 15 burpees; 15 toes to bar

Skill/Strength

Lunges 3-4x6-8

Choose any lunge variety (front/back rack barbell, KB goblet, etc.).  Or do unweighted jumping lunges.