Tuesday November 14, 2023

Warmup

1:30 bike/row

5 no pushup burpees

10/side DB or KB OH press

5 no pushup burpees

10/side RDL

5 no pushup burpees

10 glute bridges

10/side donkey kicks

10 cat/cows

:30/side plank

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Bench Press 4-5x4

WOD Primer

2 rounds:

5 burpees

5 DB or KB strict presses

5 deadlifts

WOD

3 rounds:

9 burpees over the bar

7 DB or KB strict presses

Followed by…

15 deadlifts

Rest 3 minutes

3 rounds:

5 deadlifts

9 burpees over the bar

Followed by…

20 DB or KB strict presses

Rest 3 minutes

3 rounds:

7 DB or KB strict presses

5 deadlifts

Followed by…

25 burpees over the bar

Choose your own DB/KB weight.

F:  KB SDHP instead of deadlifts

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175