Wednesday October 23, 2024

Warmup

1:30 bike/row

10 cossack squats

5/way halos

10/side bent over row

10/side RDL

10 scapular pushups

:30 plank

Mobility

Banded hamstring stretch 1:00/side

Skill/Strength

Romanian Deadlift 3-4x4

Go heavy, or use lighter weight and focus on form/mobility.

WOD

5 rounds:

24 air squats

12 matador dips

6 deadlifts

F:  2x KB SDHP; box pushups instead of dips

P1:  225/155; matador dips

P1.5:  185/125; 9 matador dips

P2:  135/95; pushups instead of dips

C:  275/175; handstand walk length of turf instead of dips; 12 pistols (alternating r/l) instead of air squats