Friday October 21, 2022

Warmup

1:30 Bike/Row

10 Squat Jumps

5 No Pushup Burpees

10/Side Fire Hydrants

5 Goblet Squats

10 Cat/Cow

Mobility

Samson Stretch :20/Side

10 Elephant Walks

10 Shin Switches

Couch Stretch :20/Side

Skill/Strength

Dynamic Effort Back Squat

10x3 at around 60% of one rep max

Rest 60 seconds between sets

Example:  https://www.youtube.com/watch?v=ZJk-tE1532s

WOD

3 rounds:

15/12 cal row or bike

9 burpees

15 back squats (from the rack)

9 burpees

15/12 cals

Rest 4 minutes between rounds

F:  light barbell

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  165/115; begin and end each round with 1 rope climb

C+:  185/125; legless rope climbs

The squat should be heavy but unbroken. 

Combine options as desired.