Monday August 30, 2021

Warmup

2 lap jog or 1:30 Bike/Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

Lunge w/ Twist (Down)

Inchworm (Back)

Duck Walks x 20

10 Goblet Squats

10/Arm Single Arm Press

5 DB Thrusters

Mobility

Squat to Stand x 10

Squat w/ reach x 10 (Total)

Samson w/ elbow to ground then reach x 10 (Total)

Down dog x :20

Down Dog w/ Toe tap x 10 (Total)

Shin Switch x 10

Skill/Strength

Establish a 3 rep max back squat

*A couple of months ago we tested this.  Over the last month we have been progressing toward a retest – one week of 9s, one week of 7s, one week of 5s. 

WOD

3 laps (400m run)

25 thrusters

3 laps

Rest 3 minutes

500m row

25 thrusters

500m row

You can start with either the row or the run, but the second round must be the other.

F:  wallballs instead of thrusters; reduce volume

P1:  95/65

P2:  75/55

C:  dumbbell thrusters (50/35)