Monday December 9, 2024

Warmup

1:30 bike/row

10 Cossack squat

5/way halos

10/side overhead press

10/side half kneeling pallof press

10 plank pull throughs

3/side Turkish get up

Mobility

10 squat to stands

:20/samson stretch

:20 downward dog toe taps

10 shin switches

Skill/Strength

Paused Back or Front Squat 3-4x3

Light to moderate weight; focus on form.  Or use this time to practice pistols.

Then, spend some time warming up the barbell for the WOD.

WOD

5 rounds:

10 shoulder to overhead

20/16 cal row or bike

30 air squats

F:  light barbell or double DB

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; 20 pistols instead of air squats