Tuesday January 23, 2024

Warmup

2:00 bike/row

5/way halos

10/side bent over rows

10/side RDLs

10/side KB side bends

10 dead bugs

10 bird dogs

10 cat/cows

Mobility

Thread the Needle :30/side

Hamstring Stretch :30/side

Skill/Strength

Pendlay Row 7x3

Moderate weight, shorter rest.  Reset each rep at the floor.  Focus on speed and form.  Modify by doing regular barbell rows or DB rows with leg on bench.

WOD Primer

8 Cals

5 Deadlifts

5 Matador Dips

5 Box Jumps

WOD

30/24 ski cals or ball slams

15 deadlifts

15 matador dips

30 double DB or KB step ups

15 deadlifts

15 matador dips

30 box jumps

15 deadlifts

15 matador dips

Stagger start so everyone has access to a ski erg.

Choose your own DB/KB weight for the step ups, something challenging. 

F:  box dips; light barbell or KB SDHP

P1:  185/125

P1.5:  155/105

P2:  135/95; bench or box dips with feet elevated

C:  225/155 or more; ring dips