Monday December 2, 2024

Warmup

2 rounds:

8/6 cals

10/side Russian KBS

10/side overhead press

10/side bent over row

15 wall leaning calf raises https://www.youtube.com/watch?v=hev7JGwcq3w

Mobility

Wall hinge stretch :30

Calf stretch :30/side

Skill/Strength

Strict Press 5/3/1+

Then…

Push Press 5/3/1+

1+ set is for max reps.  Shoot for 6-8 (+/-).

WOD

KB Swings 25/20/15/10/5

Cal Row or Bike 20/20/20/20/20 (16 for women)

Double Unders 20/40/60/80/100

F:  reduce reps; light KB; single unders

P1:  55/35

P2:  32/25; DU reps 10/20/30/40/50; cals 15/12

C:  70/45; bike cals