Friday August 16, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 Russian KBS

Butt kicks (down & back)

10 RDL

High toe touch (down)

Low toe touch (back)

10 plank pull throughs

Carioca (down & back)

5 inchworms + 10 duck walks

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

1 push press > 1 push jerk > 1 split jerk

From the rack.  Work up to something heavy, or just use light weight and focus on technique. 

WOD

10 rounds or 22 minutes:

1 lap

1 round of Cindy (even rounds) / 1 round of DT (odd rounds)

1 round of Cindy is:  5 pullups > 10 pushups > 15 air squats

1 round of DT is:  12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

F:  ring rows; box pushups; light barbell or double DB

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 (this is RX for DT)