Wednesday March 12, 2025

Warmup

1:30 bike/row

10/side overhead press

10/side Russian KBS

10/side RDL

10 Russian twists

10 plank pull throughs

10 bird dogs

20 wall leaning calf raises

Mobility

Banded front rack stretch :30/side

Calf stretch :30/side

Skill/Strength

1 Push Press > 1 Push Jerk

Work up to something heavy, or use light weight and focus on form. 

WOD

5 rounds:

5 strict presses

15 situps

25 double unders

Rest 4 minutes

3 rounds:

15 shoulder to overhead

25 situps

35 double unders

F:  light barbell or double DB; single unders

P1:  95/65

P2:  75/55; DU reps 15 (part 1) / 20 (part 2)

C:  115/75 or more; 10/15 GHD situps OR 7/9 toes to bar