Wednesday November 27, 2024

Warmup

1:30 bike/row

10 Cossack squats

5 no pushup burpees

10/side Russian KBS

5 no pushup burpees

10 plank pull throughs

5 no pushup burpees

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 3-4x6-8

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)