Monday April 3, 2023

Warmup

1:00 bike/row

Carioca (down & back)

High toe touch (down)

Low toe touch(back)

Knee pulls (down)

Quad pulls (back)

Lunge w/ reach (down)

5 inchworms, then 10 duck walks (back)

Mobility

10 squat to stands

:20/side samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Tempo Back Squat

4-5x4

Five second controlled descent, no pause at bottom, five second controlled ascent.  Rest/breathe a few seconds between reps.

This is deload week for the lifting program.  Go light or heavy depending on how you feel.

WOD Primer

2 Rounds:

5 cals

4 front squats

10 single unders or double unders

WOD

100 double unders

40/32 cal row or bike

20 front squats

Rest 4 minutes

20 front squats

40/32 cals

100 double unders

F:  single unders; back squats from the rack

P1:  135/95

P1.5:  115/75; 75 double unders

P2:  95/65; 50 double unders

C:  155/105; 125 double unders; bike cals; 3 rope climbs after the first set of FS and before the second set

Combine options as desired.

Then (optional)…

AMRAP 4:

Single Unders