Wednesday April 16, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 banded pull aparts

Butt kicks (down & back)

10/side Russian KBS

High toe touch (down)

Low toe touch (back)

10/side RDL

Carioca (down & back)

20 banded lat pull down

10/way leg swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

8-10x3 strict pullups

Advanced:  dynamic effort (pullup executed as fast as possible – single reps – reset each rep – add weight if you can still keep speed of rep relatively fast)

Beginner:  reduce reps (1-2) OR jumping with controlled negative OR banded

Rest 1-2 mins between sets to allow for recovery.

WOD

Helen

3 rounds:

3 laps

21 KB swings

12 pullups

F:  ring rows

P1:  55/35

P2:  35/25

C:  70/45; chest to bar pullups or 6 bar muscle ups