Tuesday March 7, 2023

Warmup

1:30 Bike/Row

10 banded pull aparts

10 banded diagonal pull aparts

10 banded ext. rotation pull aparts

10 banded good mornings

10 banded monster walks

5/way halos

10/side OH press

5/side DB thruster

Mobility

Child’s pose 1:00

Pigeon pose :30/Side

Skill/Strength

Establish a one rep training max strict press

A training max is the heaviest possible with no compromise in form; typically around 90% of true one rep max.

Please record your weight.  We are starting a strength program next week.

Then, spend some time warming up the barbell for the WOD.

WOD Primer

2 rounds:

3 strict pullup or 4 ring row

3 strict press

3 front squats

3 thrusters

WOD

20 pullups

25 front squats

Rest 2 mins

20 pullups

25 shoulder to overhead

Rest 2 mins

20 pullups

25 thrusters

F:  ring rows; kb goblet squats; light barbell or double DB shoulder to overhead; wallballs instead of thrusters

P1:  95/65

P1.5:  75/55

P2:  45/35

C:  115/75; 10 bar muscle ups (part 1), 20 chest to bar pullups (part 2), 30 regular pullups (part 3)