Tuesday July 23, 2024

Warmup

1:30 bike/row

10 no pushup burpees

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 banded tricep extensions

10 scapular pullups

10 glute bridges

 

Mobility

Child’s pose 1:00

 

Skill/Strength

Dynamic Effort Bench Press 8x3

 

Controlled descent, focus on engagement and acceleration when pressing.  Light to moderate weight (50-70% of 1rm).  Short rest between rounds (60-90 seconds). 

 

WOD

Pullups

Burpees

Dips

 

20/16/12/8/4

 

1 lap farmer carry BETWEEN rounds (4 laps total)

 

Choose your own carry object (DB/KB/sandbag) and weight.  Heaviest possible, but most if not all rounds should be unbroken laps.

 

F:  ring rows; box dips or box pushups; reduce volume

P1:  as written

P2:  reduce pullups and dips reps to 15/12/9/6/3

C:  chest to bar pullups; ring dips; DB (50/35) farmer carry

 

Modify the dips by doing pushups or by using a band.

Jacque Hagen