| a) WARM UP:
(set up bench before row so you can go straight into the work)
Row 2 min
3 Rounds not for time:
- 10 scap pull ups
- 5 bench press (empty bar)
- 10 air squats
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| b) STRENGTH:
EMOM for 12 min:
- min 1: 4-6 strict pull ups (preferred scale is controlled negative)
- min 2: 4-6 bear hug sandbag/dball squats (pick a weight that challenges you)
- min 3: 8-10 Bench Press (pick a weight that you can do 8-10 reps)
- min 4: 8-10 side plank hip lifts, hold for a breath
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| c) Happy 40th Kathy WOD:
8 exercises for being born on the 8th day of the 8th month
For time:
- 40 – Power Cleans (105/75)
- 40 – Double Unders (no scaling)
- 40 – Push Press (105/75)
- 40 – Box Jumps (24/20)
- 40 – Wall Balls (20/14–>10′)
- 40 – Sit Ups
- 40 – Bicep Curls* (barbell: 45/35 – take weights off your bar)
- 40 – Burpees
*Bicep Curls as an homage to her bodybuilding days and for the GAINZ…. |
d) ACCESSORY WORK:
- Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.). Treat it either like technique work or capacity work.
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e) RECOMMENDED MOBILITY:
- calves, hips/IT, shoulders/delts – stretch & roll
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