Wednesday September 4, 2024

Warmup

1:30 bike/ski/row

10 banded pull aparts

10 banded upright row

10/side banded overhead press

10 banded good mornings

10 bird dogs

10 cat/cows

10 dead bugs

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Bande hamstring stretch :30/side

Skill/Strength

Bench Press 4-5x4

WOD

AMRAP 20:

Calories (Bike/Ski/Row)

At 0:00/4:00/8:00/12:00/16:00 perform:

15 pullups

15 matador dips

Your score is the total cals accomplished.  Bike cals are recommended. 

F:  ring rows; box pushups; reduce reps

P1:  as written

P1.5:  12 pulllups / 12 dips

P2:  9 pullups / 9 dips

C:  6 muscle ups instead of pullups; 12 toes to bar instead of dips

Stagger start so that everyone has access to a matador.  Modify the dips by doing pushups.  Adjust reps to finish with at least 100/80 cals.