Friday May 3, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kick (down & back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Lunges (down)

5 inchworms + 10 duck walks

10/way leg swings

Mobility

10 squat to stand

:20 samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Squat warmup:

Suggested warmup…

10 reps with empty barbell

8 reps at 40% of 1RM

6 reps at 50% of 1RM

4 reps at 60% of 1RM

WOD

20 back squats

1 mile run

20 back squats

Squat from the rack.  Choose a moderate to heavy weight.  Multiple sets are encouraged. 

F:  30 KB goblet squats or light barbell

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 (or more); run 2 miles

Modify the run by rowing 2000m.

Then (optional)…

6 rounds:

1 lap

5 strict pullups

Modify the pullups by reducing reps and/or by using a band or doing jumping pullups with a controlled negative.  Or by doing strict chest to bar pullups.