Friday November 29, 2024

Warmup

300m row

10 lunges

10/side RDL

10/arm Russian KBS

10/arm overhead press

5 goblet squat

5/side DB thruster

Mobility

10 squat to stands

Samson stretch :30/side

Downward dog :30/side

10 shin switches

Skill/Strength

Back Squat 5/4/3/3

WOD

Jackie

1000m row

50 thrusters (45/35)

30 pullups

F:  wallballs or air squats instead of thrusters; ring rows

P1/P2:  as written

C:  Bad Jackie – 95/65; chest to bar pullups

Or…

Nasty Girls

3 rounds:

50 air squats

7 muscle ups

10 hang power cleans (135/95)

F:  3x ring rows instead of muscle ups; light barbell

P1:  135/95; 2x strict pullups

P1.5:  115/75; 2x chest to bar pullups

P2:  95/65; 2x regular pullups

C:  as written

Then (optional)…

1 minute max cals ski

2 minutes rest

1 minute max cals row

2 minutes rest

1 mintue max cal bike

Score is total cals.