Tuesday November 9, 2021

Warmup

1:30 Bike/Row

With empty barbell…

2 Rounds:

10 Good Mornings

10 Strict Press

10 Bent Over Row

10 (Total) Windshield Wipers (Modify by not using BB)

Mobility

Child’s Pose 1:00

Skill/Strength

Push Press 4-5x3

Four or five sets of 3

WOD

3 rounds:

5 shoulder to overhead

7 pullups

9/7 cal row or bike

Rest 3 minutes

2 rounds: 

9 shoulder to overhead

12 pullups

15/12 cal row or bike

Rest 3 minutes

1 round:

15 shoulder to overhead

20 pullups

25/20 cal row or bike

F:  light barbell; ring rows

P1:  115/75

P2:  95/65

C:  155/105; chest to bar pullups