Tuesday May 2, 2023

Warmup

2:00 Bike/Row

5 No Pushup Burpees

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded Hollow Body Straight Arm Pull Downs

10 Downward Dog Toe Taps

10 Forward/Backward Line Hops

10 Lateral Line Hops

Mobility

Thread the Needle :30/side

Calf Stretch :30/side

Skill/Strength

Pendlay Row 4-5 x 8

Or, do single arm dumbbell rows with leg supported on a bench (4-5 sets of 8 reps per arm)

WOD Primer

2 Round:

3 Burpees

3 Hollow Body Swings

10 Single Unders or Double Unders

WOD

9 rounds:

9 burpees

7 toes to bar

30 double unders

F:  9 situps instead of toes to bar

P1:  as written

P2:  15 double unders

C:  40 double unders