Friday May 10, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10/side RDLs

High toe touch (down)

Low toe touch (back)

10 Russian KBS

Carioca (down & back)

10/side OH press

Mobility

Downward dog :30

Skill/Strength

Run 1 mile

Or use this time to warm up the barbell for the WOD.

WOD Primer

2 rounds:

1 lap

3 deadlifts

3 toes to bar

WOD

Laps 2/2/2

Deadlifts 15/12/9

Toes to Bar 21/15/9

Rest 5 minutes

Laps 2/2/2

Strict Press 15/12/9

Box Jumps 21/15/9

F:  KB SDHP 21/15/9 instead of deadlifts; light barbell or double DB strict press; ball slams or v-ups instead of toes to bar

P1:  225/155; 115/75

P1.5:  185/125; 95/65

P2:  155/105; 75/55; hanging knee raises

C:  275/185; 135/95