Friday September 15, 2023

Warmup

1:30 bike/row

10/side OH press

10 goblet squats

5/side DB thruster

2 sets of:

10 glute bridges

Quad hold :30 https://www.youtube.com/watch?v=pU3CQCuML5o

 

Mobility

Couch stretch :30/side

Wall hinge stretch :30

 

Skill/Strength

4 laps KB or DB farmer carry

 

As heavy as possible with as few drops as possible.

 

Substitute with the sandbag or heavy medball instead if you’d like. 

 

Then, spend some time warming up thrusters. 

 

WOD Primer

2 Rounds:

5 cals

3 thrusters

WOD

3 rounds:

15/12 cal row or bike

15 thrusters

15/12 cal row or bike

 

Rest 3 minutes between rounds

 

F:  light DB thrusters

P1:  95/65

P1.5:  75/55

P2:  45/35

C:  115/75

Jacque Hagen