Monday April 22, 2024

Warmup

1:30 bike/row

10/side OH press

5 goblet squats

10 plank pull throughs

5 goblet squats

10/side split squats

5 goblet squats

10/side fire hydrants

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Paused Back Squat 4-5x3

3 second pause.  Focus on speed.

WOD Primer

2 rounds:

5 front squats

5 shoulder to overhead

5 cals

WOD

Front Squats 18/15/12/9/6/3

Shoulder to Overhead 3/6/9/12/15/18

15/12 cal row or bike BEFORE each round

F:  KB goblet squats; light barbell or double DB shoulder to overhead

P1:  95/65

P2:  75/55

C:  115/75 or more; bike cals

Go lighter and try to go unbroken, or go heavier and break up each set.