Friday September 27, 2024

Warmup

1:30 bike/row

5/way halos

10 Cossack squats

10/side overhead press

5 goblet squats

5/side thruster

10 bird dogs

10 cat/cows

Mobility

10 squat to stands

:20/side Samson stretch w/ reach

:20 downward dog

10 shin switches

Skill/Strength

Paused Overhead Squat 3-4x3

Light to moderate weight.  Focus on technique.  Or use this time to practice OHS mobility (for example, Sotts press). 

WOD

6 rounds:

5 back squats (from the rack)

10 pushups

25 double unders

Rest 3 mins

3 rounds:

20 wallballs

15 pushups

50 double unders

F:  light barbell or KB goblet squats; box pushups; single unders

P1:  155/105

P1.5:  135/95

P2:  115/75; 15 DU (part 1), 25 DU (part 2)

C:  185/125 or more; 3 wall climbs instead of pushups (part 1); 9 HSPU instead of pushups (round 2)

Stagger start so everyone has access to a rack for back squats.  The weight should be moderate to heavy for you.