Monday April 10, 2023

Warmup

1:30 bike/row or 2 laps

High Knees (Down & Back)

10 Mountain Climbers

Butt Kicks (Down & Back)

10 Squat Jumps

Hight Toe Touch (Down)

10 Lunges

Low Toe Touch (Back)

10 Squat to Stands

Carioca (Down & Back)

10 Duck Walks + 5 Inchworms

 

Mobility

Banded Knight Stretch :30/side

Banded Shoulder Distraction :30/side

 

Skill/Strength

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85%

 

Add 10 lbs to your training max.

 

WOD Primer

2 rounds:

5 wallballs

3 toes to bar or v-ups

 

WOD

1 round:

24 wallballs

16 toes to bar

4 laps

 

Rest 2 mins

 

2 rounds:

12 wallballs

8 toes to bar

2 laps

 

Rest 2 mins

 

4 rounds:

6 wallballs

4 toes to bar

1 lap

 

F:  situps or v-ups

P1/P2:  as written

C: 

Part 1:  20 thrusters (95/65) instead of wallballs

Part 2:  10 thrusters (115/75)

Part 3:  5 thrusters (135/95)

 

If you want to do thrusters but the comp weight is too much, go lighter.

Jacque Hagen