Monday February 27, 2023

Warmup

300m Row

2 Rounds:

10 Squat Jumps

10 Mountain Climbers

10/Side OH Press

10/Side RDL

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Paused Back Squat 4-5x3

Light to moderate weight.  Three to five second pause at the bottom.  Focus on speed on the way up.

WOD Primer

2 Rounds:

30m row

3 wallballs

3 deadlifts

3 shoulder to overhead

WOD

750m row

35 wallballs

25 deadlifts

Rest 5 minutes

750m row

35 wallballs

25 shoulder to overhead

F:  reduce reps; KB SDHP instead of deadlifts; light barbell shoulder to overhead

P1:  185/125 deadlift; 115/75 shoulder to overhead

P1.5:  155/105; 95/65

P2:  135/95; 75/55

C:  225/155; 135/95; heavy wallball