Friday July 18, 2025

Warmup

1:30 bike/row

With empty barbell

10 overhead press

10 RDL

10 Bradford press https://www.youtube.com/watch?v=sUOs8v6IzEg

5 Jefferson curls https://www.youtube.com/watch?v=lHybIJtacgU

10 front squats

Mobility

10 scorpions

5/side 1/2 kneeling rock backs

Skill/Strength

Warm up the barbell movements in the WOD

WOD

In 5 minutes:

30 front squats

AMRAP ski/ball slams/burpees* in remaining time

Rest 5 minutes

In 5 minutes:

30 bench presses

AMRAP row cals in remaining time

Rest 5 minutes

In 5 minutes:

30 deadlifts

AMRAP bike cals in remaining time

Parts can be done in any order.  Coordinate so that everyone has access to a ski erg.

Choose a barbell weight that will challenge you and take at least a couple of minutes, but will allow for at least a couple of minutes on the ergs.

*Larger classes may substitute burpees or ball slams for ski erg.

F:  40 KB goblet squats; light barbell bench; 40 KB SDHP

P1:  115/75 front squat, 135/85 bench, 155/105 deadlift

P2:  95/65, 115/65, 135/95

C:  135/95, 155/95, 185/125  

BF:  155/105 (back squat), 185/115, 225/155

Then (optional)…

45 toes to bar in fewest sets possible