Wednesday May 24, 2023

Warmup

200m Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Ext. Rotation Pull Aparts

20 Line Hops

10 Calf Raises

5 Situps w/ plate (full ext. at top of situp)

Mobility

Thread the Needle :30/side

Calf Stretch :30/side

Skill/Strength

Press

1x5 at 75%

1x3 at 85%

1xAMRAP at 95%

Last week of the last Wendler cycle.  Go hard.

WOD Primer

2 Rounds:

100m Row

5 strict press (empty barbell)

10 Double unders or Single unders

WOD

3 rounds:

250m row

15 shoulder to overhead

35 double unders

Directly into:

3 rounds:

250m row

15 pushups

35 double unders

F:  light barbell; box pushups; single unders

P1:  95/65

P2:  75/55; 20 double unders

C:  115/75; 50 DU; dips (ring or matador) instead of pushups