Wednesday June 7, 2023

Warmup

1:30 Bike/Row or 2 lap

High Knees (Down & Back)

Butt Kicks (Down & Back)

A Skips (Down)

Broad Jumps (Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

Reverse Lunge (Down)

5 Inchworms + 10 Duck Walks (Back)

Mobility

Hamstring Rack Stretch :30/Side

Pec Stretch :30/Side

Skill/Strength

Strict Weighted Matador Dips 5/4/3/2/2

Add weight each set (if possible).  If doing unweighted, shoot for 5 reps each set.

Modify by using a band or doing box or bench dips.

WOD Primer

2 Rounds:

1 Lap

3 Box Jumps

3 Deadlifts

WOD

5 rounds:

2 laps

12 box jumps

9 deadlifts

F:  4 rounds; KB SDHP

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175; 3 laps per round