Wednesday November 22, 2023
Warmup
1:30 bike/row
5 no pushup burpees
10 air squats
10 squat jumps
10 lunges
10 scapular pullups
With empty BB;
10 strict presses
10 good mornings
10 RDLs
Mobility
Wall Hinge Stretch :30
Banded Shoulder Distraction :30/Side
Skill/Strength
Barbell Good Morning
3-4x8
Light weight. Focus on form.
WOD
Filthy Fifty
50 box jumps
50 jumping pullups
50 kb swings (35/25)
50 walking lunges (total)
50 knees to elbows
50 push presses (45/35)
50 good mornings (45/35)
50 wallballs
50 burpees
50 double unders
F: ring rows instead of jumping pullups; situps or hanging knee raises instead of knees to elbows; single unders
Modify by doing Half Filthy Fifty (25 reps of everything)