Friday August 4, 2023

Warmup

1:30 Bike/Row

10/side DB OH Press

10/side DB Lateral Raises

10 Goblet Squats

5/side DB Thruster

Accumulate 1:00  Handstand Hold/Pike box hold

Mobility

10 Squat to Stands

:20/side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat 5/4/3/2/1

Add weight each round.  Or use this time to practice thrusters and front-rack mobility. 

WOD Primer

2 Round:

3 Pushups

3 Thrusters

WOD

2021 CF Games Event 4 (BHCF version)

Thrusters 10-1

3 wall climbs after each round

F:  db thrusters or wallballs; 5 box pushups

P1:  95/65

P1.5:  95/65; 2 wall climbs

P2:  75/55; 1 wall climb

C:  115/75

If you begin to fail at wall climbs, reduce the reps or switch to pushups or dips.