Friday September 9, 2022

Warmup

2 laps or 1:30 Bike/Row

High Knees (Down)

Butt Kicks (Back)

A-Skips (Down)

Reverse Lunges (Back) 

High Toe Touch (Down)

Low Toe Touch (Back)

Toe Walk (Down)

Heel Walk (Back)

10 Wide Stance Good Morning 

5 Jefferson Curls  https://youtu.be/2iuwVP1LWsQ

Mobility

Wall Hinge Stretch :30

Thread the Needle :30/Side 

Skill/Strength

Warm up the barbell movements in the WOD.

WOD

In 4 minutes:

4 laps

AMRAP deadlifts/front squats/bench presses

3 rounds.  Rest 4 minutes between rounds.  Your score is the total AMRAP reps accomplished.

One round for each barbell movement, in any order. 

F:  light barbell BP; KB SDHP for DL and KB goblet squats for front squats

P1:  225/155 (DL), 135/95 (FS), 155/95 (BP)

P1.5:  185/125 (DL), 115/75 (FS), 135/85 (BP)

P2:  135/95 (DL), 95/65 (FS), 115/75 (BP)

C:  255/175 (DL), 155/105 (FS), 165/105 (BP)

C+:  heavier than C

Go heavy.  Combine options as desired.  Choose weights that will allow for at least 20 but not more than 40 reps per movement.