Tuesday May 6, 2025

Warmup

1:00 single unders

10/side shoulder to overhead

10/side RDL

5/side split squat

10 plank pull throughs

:30 plank

5/side half kneeling rock backs

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Spend 8-10 mins practicing:

1.      Double Unders (go for a consecutive PR)

2.      Handstands (walking, wall climbs, shoulder taps, pike pushups, etc.)

Then, get warmed up on the barbell for the WOD

WOD

Double Unders 120/90/60

Deadlifts 25/15/5

Rest 3 mins

Cal Row or Bike 40/30/20

Shoulder to Overhead 30/20/10

Ladies cals:  32/24/16

F:  KB SDHP 30/20/10; single unders; light barbell or double DB shoulder to overhead

P1:  185/125 (deadlift); 95/65 (shoulder to overhead)

P2:  155/105; 75/55; DU reps 90/60/30 (or less)

C:  225/155 (or more); HSPU 20/15/10 instead of shoulder to overhead