Friday September 8, 2023

Warmup

1:30 row/bike

10 Squat jumps

10 Cossack squat

10 Russian KBS

10 Goblet squats

10 Kneeling pallof press https://www.youtube.com/watch?v=Cu0MQafnQ20

10 Scapular pullups

Mobility

10 Squat to stands

:20/side Samson Stretch

10 Downward dog toe taps

10 Shin switches

Skill/Strength

Paused Back Squat

3-4 x 3

5 second pause.  Use light to moderate weight and focus on mobility, speed, and technique.  Modify by doing paused overhead squats.

WOD Primer

2 Rounds:

5 box jumps

4 front squats

3 negative pullups

WOD

9 front squats

20 pullups

20 box jumps

9 front squats

Rest 2 minutes

9 front squats

2 rounds of 10 pullups and 10 box jumps

9 front squats

Rest 2 minutes

9 front squats

4 rounds of 5 pullups and 5 box jumps

9 front squats

F:  KB goblet squats; ring rows

P1:  95/65

P2:  75/55

C:  115/75; chest to bar pullups; box jump overs