Wednesday June 5, 2024

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side bent over row

10 plank pull throughs

3/side Turkish get up

10 scapular pushups

10 glute bridges

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

Skill/Strength

Dynamic Effort Bench Press 10x2-3

Moderate weight (50-60% of 1rm) and short rest.  Controlled descent, focus on speed on the way up.  Add a short pause if desired.

WOD

35 toes to bar

55 pushups

75 KB swings

95/76 cal row or bike

In any order and partitioned as desired. 

F:  55 situps instead of toes to bar; box pushups; reduce reps

P1:  55/35

P2:  35/25

C:  dips instead of pushups (ring > matador); hang DB snatch instead of KB swings; bike cals; add 5 rope climbs