Monday April 17, 2023

Warmup

1:30 bike/row

10 Air Squats

10 Russian KBS

5/way KB Halos

10/side Kneeling OH press

5/side Kneeling Paloff Press

3/side Turkish Get Up

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

Last set is AMRAP.

WOD Primer

Spend time getting equipment and warming up movements for the workout

WOD

30 double DB bench press

30 double DB strict press

30 double DB deadlift

30 double DB renegade rows (alternating r/l)

30 single KB goblet squats

30 single KB box step ups

30 single KB swings

3 single KB farmer carry laps

Choose your own DB/KB weights. 

Exercises may be performed in any order.

If there’s enough equipment, you can vary weights between exercises.  Stagger start if necessary.

Renegade row:  https://www.youtube.com/watch?v=LccyTxiUrhg

F:  reduce reps to 20

P1/P2:  as written

C:  add 3 legless rope climbs and 15 double DB devil’s press

Combine options as desired.