Tuesday March 18, 2025

Warmup

1:30 bike/row   

10/side overhead press

10/side upright row

10/side lateral raise

10/side bent over front raise

20 wall leaning calf raises

Then…

2 rounds of

:05-:08 chin up hold

3 negative pullups

Mobility

Thread the needle :30/side

Calf stretch :30/side

Skill/Strength

Dips 3-4x6-8

Ring, matador, box, or bench.  Add weight if possible.

Also, spend some time practicing DU between sets.

WOD

20 DB shoulder to overhead

Followed by:

Pullups 12/9/6

Double Unders 40/30/20

3 rounds of the above (each round is 20 shouder to OH followed by 12/9/6 and 40/30/20).  Rest 5 minutes between rounds.

Choose your own DB weight (moderate to heavy).

F:  light DBs; reduce reps; ring rows; single unders

P1:  as written

P2:  pullups 9/6/3; DU 30/20/10

C:  muscle ups 5/3/1 instead of pullups (modify by doing ring muscle ups); unbroken DU