Tuesday February 27, 2024

Warmup

200m Ski or Row

10 Push Ups

10 Hollow Rocks

10 Kip Swings

10 Scapular Pull Ups

200m Ski or Row

Then with light change plates

15 Front Raises

15 Lateral Raises

15 Presses

Mobility

Child’s Pose 1:00

WOD Primer

2 rounds:

25 double unders

5 pushups

5 pullups

WOD

5 rounds:

50 double unders

15 pushups

10 pullups

F:  single unders; box pushups; ring rows; reduce reps/rounds

P1:  as written

P2:  25 double unders

C:  10 double DB bench press (50/35) instead of pushups; 5 bar muscle ups instead of pullups

Skill/Strength

3-4x8-10 double DB seated strict press