Friday February 2, 2024

Warmup

2:00 Row/Bike

10 Cossack Squats

10 Bird Dogs

10 Plank Pull Throughs

5/way KB Halos

10/side KB Shoulder to Overhead

5 KB Goblet Squats

5/side KB Thrusters

Mobility

Child’s Pose 1:00

Couch Stretch :30/side

Skill/Strength

15/12 cal ski

15 empty barbell thrusters

15/12 cal bike

15 empty barbell thrusters

15/12 cal row

For time.  Stagger start.  Wallballs or DB thrusters instead of barbell.

Or use this time to work up to a heavy thruster. 

WOD Primer

6 cals

Then…

2 rounds:

3 front squats

3 shoulder to overhead

3 wallballs

WOD

10/8 cal row or bike

10 front squats

10/8 cals

15 front squats

10/8 cals

20 front squats

10/8 cals

10 shoulder to overhead

10/8 cals

15 shoulder to overhead

10/8 cals

20 shoulder to overhead

10/8 cals

10 wallballs

10/8 cals

20 wallballs

10/8 cals

30 wallballs

Light to moderate weight. 

F:  light barbell OR double DB

P1:  95/65

P2:  75/55

C:  115/75; heavy wallball