Tuesday January 30, 2024

Warmup

2:00 Bike/Row

5 Burpees

10 Speed Skaters

15 Glute Bridges

20 Line Hops

15 Banded Pull Aparts

15 Banded Ext. Pull Apart

15 Banded OH Press

15 Banded Good Mornings

15 Lat Pull Downs

3 Negative Pullups

Mobility

Wall Hinge Stretch :30

Skill/Strength

Dumbbell Bench Press 4-5x8-10

WOD Primer

200m row

2 rounds:

5 Pullups

10 Single or Double Unders

WOD

1500m row, followed by:

10 rounds:

Pullups 1/2/3/4/5/6/7/8/9/10

25 double unders AFTER each round

F:  1000m row; ring rows; single unders

P1:  chest to bar pullups

P2:  regular pullups; 15 double unders

C:  strict pullups; 30 unbroken double unders

Modify Comp by doing the first 5 rounds with strict pullups, then switching to regular or chest to bar.