Wednesday November 29, 2023

Warmup

1:30 bike/row

10 air squats

10 squat jumps

5/way DB/KB halos

10/side DB/KB RDL

10/side DB/KB OH press

5 goblet squats

5/side DB/KB thruster

10 plank pull throughs

10/side fire hydrants

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Front or Back Lunges 3x6

Light to moderate weight.  Or use this time to warm up deadlifts for the WOD.

WOD Primer

2 rounds:

4 deadlifts

4 dips

4 wallballs

4 situps

WOD

4 rounds:

6 deadlifts

12 dips

4 deadlifts

18 wallballs

2 deadlifts

24 situps

Rest 2 minutes between rounds.

F:  double KB deadlift; box or bench dips;

P1:  225/155; matador dips

P1.5:  185/125; matador dips

P2:  135/95; box or bench dips

C:  255/175 or more; ring dips; 12 toes to bar instead of situps; heavy wallball