Tuesday November 12, 2024

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 bird dogs

10 dead bugs

10 glute bridges

10 kip swings

Mobility

Banded shoulder distraction :30/side

Calf stretch :30/side

Skill/Strength

Dumbbell Bench Press 3-4x8

WOD

5 rounds:

5 pullups

20/16 bike cals

10 pullups

50 double unders

Rest 2 minutes between rounds.  If all bikes are taken, do ski cals instead.

F:  ring rows or jumping pullups; single unders

P1:  5 strict pullups; 10 regular pullups

P2:  all regular pullups; 25 DU

C:  5 bar muscle ups; 10 chest to bar pullups

Modify C by reducing the bar MU reps.  Modify P1 by reducing the strict pullup reps.