Friday April 5, 2024

Warmup

1:30 bike/row

5/way KB halos

10/side KB side bends

10 Russian KBS

10/side RDLs

10 gorilla rows https://www.youtube.com/watch?v=urfjFI2Ahww

10 goblet squats

5/side KB thruster

3/side Turkish get up

Mobility

Wall hinge stretch :30

Skill/Strength

5 laps KB or DB farmer carry

10 minute time cap.  As heavy as possible with as few drops as possible.  Best possible score is 1. 

Modify by reducing to 3 or 4 laps. 

Do not drop KBs.  If you need to set them down, set them on asphalt or black mats on the concrete. 

WOD Primer

2 rounds:

4 deadlifts

4 wallballs

4 burpees

WOD

In 2 minutes:

7 deadlifts

AMRAP wallballs (even rounds) / burpees over the bar (odd rounds) in remaining time

6 rounds.  Rest 2 minutes between rounds. 

Your score is the total AMRAP reps accomplished. 

You may begin with wallballs or burpees as long as you alternate in each subsequent round.

F:  10 KB SDHP instead of deadlifts

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175; heavy wallball