Thursday April 25, 2024

Warmup

300m row

10/side OH press

10/side forward raise

10 goblet squats

5/side thruster

10 glute bridges

10 alt. V-ups

Mobility

Child’s pose on foam roller or yoga blocks 1:00

Skill/Strength

Overhead Squat 4-5x3

Work up to some heavy reps, or use this time to work on mobility. 

Or use this time to practice thrusters. 

WOD Primer

200m row

2 rounds:

5 wallballs

5 KB swings

5 ski or ball slams

WOD

1500m row

75 wallballs

50 KB swings

25/20 cal ski or 25 ball slams

In any order and partitioned as desired. 

F:  1000m row; air squats instead of wallballs

P1:  70/45

P1.5:  55/35

P2:  35/25

C:  60 thrusters (75/55) instead of wallballs; 40 hang power snatches (75/55) instead of KB swings

Modify C by using an empty barbell.