Wednesday April 5, 2023

Warmup

1:30 bike/row

5 No pushup burpee

10 Lunge Jumps

5/side Side plank hip taps

10 Deadbugs

10 Bird Dogs

5 No pushup burpee

Mobility

Thread the needle :30/side

Pigeon Pose on box :30/side

Skill/Strength

Superset:

Dumbbell Bench Press

4-5x10

Single Arm Dumbbell Row (knee supported on bench)

4-5x10 (per arm)

WOD Primer

2 rounds:

6 lunges

5 kb swings

4 box jumps

3 pushups

WOD

Partner WOD

AMRAP 20:

10 kb swings

10 pushups

10 box jumps

10 kb lunges

150m row

Partners alternate between exercises.  One partner works while the other rests. 

F:  light kb; box pushups; unweighted lunges

P1:  55/35

P2:  35/25

C:  70/45; deficit pushups (hands on 45/25 plates); kb stepups instead of box jumps

LW:  do it alone