Friday July 28, 2023

Warmup

1:30 Bike/Row

10/side OH Press

5 Goblet Squats

5/side DB Thruster

10 Plate  Hops

10 Calf Raises

5 Situps w/ plate (full extension at top)

10 Kip Swing

Mobility

Child’s Pose 1:00

Pigeon Pose :30/side

Skill/Strength

50 toes to bar in fewest sets possible

Modify by doing hanging knee raises, reducing reps, medball v-ups, etc.

Then, spend some time working on thrusters and/or practicing rope climbs

WOD Primer

2 Rounds:

3 Thrusters

10 Single or Double Unders

WOD

Thrusters 25/20/15/10/5

Double Unders 15/30/45/60/75

F:  double DB thrusters or wallballs; single unders

P1:  75/55

P2:  45/35; DU reps 10/20/30/40/50

C:  95/65; 1 rope climb at the start of each round

C+:  115/75; legless rope climb

Combine options as desired.