Wednesday October 25, 2023

Warmup

2:00 bike/row

10 banded pull aparts

10 banded external pull aparts

10 banded OH press

10 banded bent over row  https://www.youtube.com/watch?v=DgPGoJ7PM1k

10 banded upright rows  https://www.youtube.com/watch?v=UVhWe4QfoYM

10 banded monster walks

10 curtsy lunges

10 bird dog

10 cat/cows

Mobility

Prayer pose on box/bench 1:00

Couch stretch :30/side

Skill/Strength

EMOM 8:

2 strict presses + 3 push presses

Heaviest possible but unbroken all 8 rounds.

Then…

Superset

3 x 8-12 dips

3 x 8-12 bicep curls (dumbbell or barbell)

WOD Primer

2 rounds

5 cals

5 air squats

WOD

EMOM for 20 minutes, alternate between:

1 minute max meters row or bike

15 air squats

Your score is the lowest individual round of rowing/biking. 

F:  reduce reps

P1:  as written

P2:  10 squats

C:  10 wallballs

If your legs are sore from Hatch, modify the air squats by doing 9 (or fewer) burpees.