Friday February 10, 2023

Warmup

2:00 Bike/Row

5 No Pushup Burpees

10 Cossack Squats

10 Lunges

10 Speed Skaters

10 Bird Dogs

10 Cat/Camel

5 No Pushup Burpees

Mobility

Couch Stretch :30/Side

Banded Front Rack Stretch :30/Side

Skill/Strength

Paused Front Squat 4-5x3

Or, use this time to practice pistols.  Modify by using a band for assistance, using a box, or doing candlestick-to-pistol.

Example:  https://www.youtube.com/watch?v=eicbvMe0ljo

WOD Primer

1 Round:

3 Air Squats

2 Burpees

3 Front Squats (empty BB)

2 Burpees

3 Back Squats (empty BB)

WOD

10 burpees over the bar

15 front squats

15 burpees over the bar

30 back squats

20 burpees over the bar

60 air squats

25 burpees over the bar

F:  reduce reps; kb goblet squats for front squats; light barbell back squats from the rack; regular burpees

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; 40 pistols (alternating r/l) instead of air squats; 2 rope climbs after each set of burpees