Monday April 21, 2025

Warmup

300m row

10 air squats

10 Russian KBS

10 squat jumps

10/side overhead press

10 goblet squats

5/side thruster

Mobility

Hamstring rack stretch :30/side

Thread the needle :30/side

Skill/Strength

Bulgarian Split Squat 3-4x6-8 (per leg)

Use two dumbbells.  Light to moderate weight, focus on control.

Example:  https://www.youtube.com/watch?v=9p5e2BSvoLs

WOD

1000m row, followed by:

Russian KB Swings

Wallballs

3/6/9/12/15/18/21

F:  reduce reps; light KB

P1:  55/35

P2:  35/25

C:  heavy wallball

C+:  thrusters (95/65 +/-) 2/4/6/8/10/12/14 instead of wallballs

The KB weight should be moderate.  Use the 70/45 if that’s still a moderate weight for you.

Modify C by changing the weight or by doing double DB thrusters.