Tuesday January 31, 2023

Warmup

300m Row

10 Banded SA OH Press

10 Banded Straight Arm Pull Downs

10 Banded Tricep Ext.

10 Banded Face Pulls

10 Banded Pallof Press

10 Scapular Pullups

10 Calf Raises

20 Plate Hops or Pogo Hops

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Strict Pullups 4-5xAMRAP

Four or five max effort sets of strict pullups.  Cap of 10 per set.

Or add weight and do 4-5x5.

Modify by using by using a band or by doing 20-30 jumping pullups with a controlled negative. 

WOD Primer

2 Rounds:

5 Strict Press (empty bb)

10 Single Unders or Double Unders

WOD

1000m row, followed by:

3 rounds:

15 shoulder to overhead

75 double unders

F:  light barbell

P1:  115/75

P1.5:   95/65; 45 double unders

P2:  75/55; 25 double unders

C:  135/95; 100 double unders