Wednesday September 21, 2022

Warmup

1:30 Bike/Row

10/Side RDL

10 OH Tricep Ext

5/Side SA DB Deadlift  https://www.youtube.com/watch?v=yMRbcOd51pA

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Ext. Rotation

:30 Hollow Body Ring Hold

 

Mobility

Wall Hinge Stretch :30

 

Skill/Strength

Bench Press 5 rep max

 

Then, spend some time warming up the barbell in the WOD.

 

WOD

Deadlifts

Dips

12/10/8/6/4

 

20 situps after each round (100 total)

 

F:  KB SDHP and box pushups 20/16/12/8/4; 15 situps

P1:  225/155; ring dips

P1.5:  185/125; matador dips

P2:  135/95; pushups 20/16/12/8/4 instead of dips

C:  255/175; wallclimbs 9/7/5/3/1 instead of dips; 10 GHD situps after each round

 

Combine options as desired.  Modify the wallclimbs by reducing reps (5/4/3/2/1)

Jacque Hagen