Monday August 5, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10/side Russian KBS

Butt kicks (down & back)

10 single arm overhead lunge

High toe touch (down)

Low toe touch (back)

5 goblet squats

Carioca (down & back)

10 plank pull throughs

10/way leg swings

Mobility

10 squat to stands

:20 Samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Front Squat 4/3/2/2

Work up to a couple heavy sets of two.  Or use this time to get warmed up for the WOD.

WOD

The Crippler

30 back squats (225/155)

1 mile run

Go heavy.  Squat from the rack.  Modify the run by rowing 2k.

F:  reduce run/row; 45 KB goblet squats

P1:  as written

P1.5:  185/125

P2:  135/95

Then (optional)…

20/16 ski cals

10 burpees

20/16 row cals

10 burpees

20/16 bike cals

In that order.