Monday August 26, 2024

Warmup

2 laps or 200m row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10/side fire hydrants

High toe touch (down)

Low toe touch (back)

20 mountain climbers

Carioca (down & back)

10 bird dogs

Lunges (down)

5 inchworms + 20 duck walks (back)

10/way leg swings

Mobility

10 squat to stands

:20/side Samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

1 ¼ Back Squats 4-5x3

Moderate weight.  Focus on control and muscle engagement.  See here:  https://tinyurl.com/4vbrpx8f

WOD

Row 150m/300m/450m/600m/750m OR Run 1 lap/2 laps/3 laps/4 laps/5 laps

Wallballs 30/25/20/15/10

F:  reduce reps; air squats

P1:  as written

P2:  25/20/15/10/5 wallballs

C:  thrusters 18/15/12/9/6 (95/65) instead of wallballs