Monday April 7, 2025

Warmup

1:30 bike/row

10 air squats

10 Cossack squats

10/side fire hydrants

10 ring rows

10 kip swings

3 negative pullups

With empty barbell,

10 bent over row

10 good mornings

10 RDLs

Mobility

10 squat to stands

:30 downward dog

10 shin switches

Skill/Strength

Back Squat 5/4/3/2

Add weight each set if possible.  If you don’t want to go heavy, use light weight and add a 3-5 second pause.

WOD

AMRAP 22 or 5 rounds:

15/12 bike cals

15/12 row cals

15 KB goblet squats

15 pullups

F:  light KB; ring rows; reduce reps

P1:  70/45

P1.5:  55/35

P2:  35/25; AND/OR reduce reps to 10 (and 10/8 for the cals)

C:  front squats (95/65 +/-) instead of goblet squats; 5 ring muscle ups instead of pullups OR 7 bar muscle ups

Larger classes can just pick bike or row if there isn’t enough equipment for everyone to do both.  Or, share.