Wednesday May 1, 2024

Warmup

1:30 bike/row

10 speed skaters

10 mountain climbers

10 plank shoulder taps

10 hand to elbow planks https://www.youtube.com/watch?v=nDWa9QlacTw

10 scapular pushups

10 glute bridges

10 frog pump glute bridge https://www.youtube.com/watch?v=L0nEfiTMTBI

Mobility

Hamstring rack stretch :30/side

Wall hinge stretch :30

Skill/Strength

Bench Press 4/3/2/2

WOD Primer

2 rounds:

100m row

4 pushups

4 dips

WOD

10 rounds:

200m row

10 pushups (even rounds) / 10 matador dips (odd rounds)

Rest 1 minute between rounds

F:  reduce rounds/reps; box pushups

P1:  as written

P2:  all pushups (no dips)

C:  1 handstand walk length of turf instead of pushups; 5 ring muscle ups instead of dips

Modify C by doing 5 (or fewer) wall climbs instead of handstand walk, and 5 (or fewer) bar muscle ups.