Wednesday October 6, 2021

Warmup

2 Lap Jog/1:30 Bike or Row

2 Rounds:

5/Leg SL RDL

:20 Plank

10 Dead Bugs

:30 Ring Hold (Accumulated)

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Strict Weighted Dips 4x5

*Ring or matador.  Use the weight vest or belt, as heavy as possible without failing.  Modify by doing strict dips without weight, using a band, or doing box dips.  No kipping.

WOD

1 round:

3 laps

15 deadlifts

30 pushups

Rest 2 minutes

2 rounds:

2 laps

10 deadlifts

20 pushups

Rest 2 minutes

3 rounds:

1 lap

5 deadlifts

10 pushups

F:  kb sdhp; box pushups

P1:  185/125

P2:  135/95

C:  225/155 or more; handstand pushups instead of pushups (cut pushup reps in half)

Modify the running by rowing instead (part 1: 450m; part 2: 300m; part 3: 150m)