Wednesday September 13, 2023

Warmup

1:30 bike/row

10 squat jumps

5 no pushup burpees

10  plank shoulder taps

5 no pushup burpees

10 banded hollow body pull downs

5 no pushup burpees

10 scapular pullups

Mobility

Thread the needle :30/side

Samson stretch :30/side

Skill/Strength

Superset:

Dumbbell Bench Press 3-4x8

Dumbbell Skull Crushers 3-4x8 (each arm)

Dumbbell Bicep Curls 3-4x8 (each arm)

WOD Primer

2 Rounds:

3 wallballs

3 burpees

3 negative pulls

5 kip swings

WOD

AMRAP 16:

18 wallballs

15 burpees

3 strict pullups

3 chest to bar pullups

3 regular pullups

3 toes to bar

F:  15 ring rows instead of the bar circuit

P1:  as written

P1.5:  7 regular pullups > 5 toes to bar

P2:  7 jumping pullups > 5 hanging knee raises

C:  3 bar MU > 3 strict pullups > 3 chest to bar pullups > 3 toes to bar