Friday November 10, 2023

“Experience is a hard teacher because she gives the test first, the lesson afterwards.” ―Vernon Sanders Law

Warm Up: 
1 set:
:30 Samson lunges
:30 knee push-ups
:30 bent-over rows (empty bar)
:30 scap pull-ups
:30 good mornings (empty bar)
:30 push-ups

Specific Warm-Up:
3-4 rounds:
5 push-ups
5 kipping pull-ups
5 deadlifts
-Build in deadlift load each round to working weight.

WOD:
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (135/185 lb)

Intended Stimulus: 9-15 Minutes

Intermediate: 
3 rounds for time:
20 push-ups
15 kipping pull-ups
10 deadlifts (95/135 lb)

Beginner:
3 rounds for time:
20 knee push-ups
15 ring rows
10 deadlifts (65/95 lb)

Home Workout: 
3 rounds for time:
30 push-ups
20 alternating DB renegade rows
10 DB suitcase deadlifts/arm (35/50 lb)
– Use two DBs.

Movement scaling options:
Push up: Reps, knee push-ups
Gymnastics kipping pull-up: Reps, ring rows
Deadlift: Load, dumbbell options, sumo deadlift

Post-Workout Skill Work: 
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.