Tuesday January 9, 2024

Warmup

1:30 bike/row

5 no pushup burpee

10 air squats

5 no pushup burpee

10 squat jumps

5 no pushup burpee

10 glute bridges

10 plank shoulder taps

:30 Hollow body hold

Mobility

Banded shoulder distraction :30/side

Piriformis stretch :30/side

Skill/Strength

Establish a 5 rep max bench press

WOD Primer

300m row

2 rounds:

4 burpees

4 box jumps

4 toes to bar or hanging knee raises

WOD

1500m row, followed by:

Burpees

Box Jumps

Toes to Bar

4/8/12/16/20

F:  1000m row; v-ups instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  2000m row