Wednesday January 17, 2024

Warmup

1:30 bike/row

10/side Russian KBS

10/side RDL

10/side half kneeling OH press

10 cossack squats

5 inchworms w/ pushup

10 duck walks

20 line hops

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch 1:00/side

Skill/Strength

Deadlift

4-5 x 5 at around 75% of one rep max

WOD Primer

2 rounds:

150m row

5 pushups

10 single or double unders

WOD

4 rounds:

500m row

25 pushups

50 double unders

If all rowers are occupied, begin your next set of pushups and take a rower once it’s available.

F:  reduce reps; box pushups; single unders

P1:  as written

P2:  15 pushups; 25 DU

C:  deficit pushups (45/25); unbroken DU