Wednesday January 15, 2025

Warmup

1:30 bike/row

2 rounds:

10 Russian KBS

10/side side bend

10/side gorilla rows

Mobility

Thread the needle :30/side

Piriformis stretch :30/side

Skill/Strength

Press – 4-5x5

After each set:

Farmer Carry – 2 down and backs (length of turf and back) with 2 KB/DB (heaviest possible unbroken)

Sandbag (or Slamball) Carry – 1 down and back

Go directly from press > farmer > sandbag.  Then rest at least 3-4 mins between sets. 

Then…

Superset:

3x10-15 dips (matador, ring, box, parallette)

If you can’t get sets of 10-15, do sets to failure until accomplishing 30-45 dips

3x10 standing DB tricep extensions (https://www.muscleandstrength.com/exercises/two-arm-standing-dumbbell-extension.html)

WOD (optional)

For time:

Row 300/200/100

KB Swings 21/15/9

Or do Monday’s optional WOD.