Tuesday October 24, 2023

Warmup

1:30 bike/row

10 BB Strict press

10 BB Bent over row

10 BB RDL

10 BB Good mornings

10 Kip swings

10 Scapular pushups

Quadruped hold 1:00

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Work up to a heavy (90%) deadlift

Then…

2-3x3 at 80-90% of that number

WOD Primer

2 rounds:

5 cals

4 pushups

3 toes to bar

2 negative pullups

WOD

3 rounds:

20/16 cal row

20 pushups

Rest 3 minutes

3 rounds:

20/16 cal bike

15 toes to bar

Rest 3 minutes

3 rounds

10 deadlifts

10 strict pullups

You may begin with either part 1 (row) or part 2 (bike).

F:  reduce reps or rounds; box pushups; situps instead of toes to bar; KB SDHP; ring rows

P1:  185/125

P1.5:  155/105; regular pullups

P2:  135/95; hanging knee raises

C:  225/155 or more; increase pushups to 30, cals to 30/24, and toes to bar to 20; 10 muscle ups instead of strict pullups