Tuesday June 6, 2023

Warmup

200m Row

10 Bird Dogs

10 Banded Pull Aparts

10 Banded Diagonal Pull Apart

10 Banded Ext. Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Tricep Ext.

Mobility

Banded Shoulder Distraction :30/side

Calf Stretch :30/side

Skill/Strength

Strict Weighted Pullups 5/4/3/2/2

Add weight each set (if possible).  If doing unweighted, shoot for 5 reps each set.

Modify by using a band or doing a jumping pullup with a controlled negative.

WOD Primer

100m Row

5 Strict Press

20 Single or Double Unders

WOD

In 5 minutes:

500m row

10 shoulder to overhead

25 double unders

5 shoulder to overhead

AMRAP double unders in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total AMRAP reps accomplished.

F:  light barbell; single unders

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95 or more