Friday July 14, 2023

Warmup

1:30 Bike/Row

10 Cossack Squats

10 Reverse curtsy lunges  https://www.youtube.com/watch?v=42faN1_6nJQ

10 Donkey Kicks

10 Glute Bridges

10 Scapular Pushups

:30/side plank

Mobility

10 Squat to Stands

:20/side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat 5/4/3/2/2

Add weight each set.  Or use lighter weight and add a 3 second pause.

WOD Primer

2 Rounds:

3 Front Squats

4 Pushups

5 Situps

WOD

3 rounds:

1 lap KB farmer carry, followed by:

Front Squats 9/6/3

Pushups 12/9/6

Situps 15/12/9

This is 1 lap KB farmer carry, followed by 3 rounds of squats/pushups/situps, for 3 rounds.

Front squat from the rack.

F:  light KBs, DB goblet squats; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; pushups are 7 HSPU > 5 strict HSPU > 3 wall climbs; situps are 12/9/6 GHD situps

Modify the Comp version by doing all regular HSPU.