Friday January 19, 2024

Warmup

1:30 bike/row

10 air squats

10 banded pull aparts

10 banded OH press

10 banded good mornings

10 banded monster walks

10 lunges

10 scapular pullups

Mobility

Banded front rack stretch :30/side

Piriformis stretch :30/side

Skill/Strength

Paused Front Squat

3-4x3

Light to moderate weight.  3 second pause. 

Modify by doing back squats if front rack mobility is an issue.

WOD Primer

2 rounds:

3 front squats

3 pullups or ring rows

3 box jumps

WOD

In 1 minute:

10 front squats

AMRAP pullups (even rounds) / box jumps (odd rounds) in remaining time

10 rounds.  Rest 1 minute between rounds.  Reduce front squats by 1 in each subsequent round (10-1). 

Your score is the total pullups/box jumps completed. 

F:  KB goblet squats; ring rows

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95 (or more); the first 3 pullups of each round are bar muscle ups, then chest to bar pullups

Example:

0:00 – 1:00:  10 front squats followed by AMRAP pullups

1:00 – 2:00:  rest

2:00 – 3:00:  9 front squats followed by AMRAP box jumps

3:00 – 4:00:  rest

Etc.