Friday July 19, 2024

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side half kneeling OH press

5 goblet squats

10 Russian twists

10 plank pull throughs

Mobility

10  squat to stands

:20 samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Warm up to a working weight for the following:

For time:

30/24 cals

25 back squats

20/16 cals

Goal is bodyweight squats.  It should be moderately heavy.  No more than 2-3 sets, at most. 

WOD

Every 5:00, for 4 rounds:

15 toes to bar

20 KB swings

Max meters row in remaining time

No rest between rounds (though you may rest some if desired).  Rounds begin at 0:00 > 5:00 > 10:00 > 15:00.

Your score is the total meters rowed.

Choose your own KB weight (heaviest possible unbroken).

F:  3 rounds; 20 situps instead of toes to bar

P1:  as written

P2:  10 toes to bar; 15 KB swings

C:  DB snatch instead of KB swings (20 r > 20l > 20r > 20l)