Friday April 12, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10/side Russian KBS

Butt kicks (down & back)

10/side OH press

A-skips (down)

Reverse lunges (back)

10 plank pull throughs

High toe touch (down)

Low toes touch (back)

10/side RDL

Carioca (down & back)

Leg swings

Mobility

Thread the needle :30/side

Calf stretch :30/side

Skill/Strength

Press or Bench Press 3-4x6

Barbell or dumbbells. 

Or use this time to practice snatch.

WOD Primer

2 rounds

1 lap

3 pullups

3 KB swings

WOD

4 rounds:

3 laps (400m run)

15 pullups

15 KB swings

F:  reduce rounds/reps; ring rows

P1:  70/45

P1.5:  55/35

P2:  35/25

C:  20 alternating DB snatch (50/35) instead of KB swings; 7 bar muscle ups instead of pullups

C+:  10 barbell power snatches (135/95 +/-) instead of KB swings; 7 ring muscle ups instead of pullups