Monday February 5, 2024

Warmup

2 Rounds of

8 Cal Bike/Row

5 Inch Worms w/ Push Up

12 Lunges

10 Air Squats

Mobility

10 Squat to Stands

:20/side Samson Stretch

:20 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Tempo Back Squat 4-5x4

Three second controlled descent, one second pause, three second controlled ascent.  Light to moderate weight – something you can control for all 7 seconds of the rep.  

WOD Primer

2 Rounds:

3 wallballs

3 toes to bar

3 burpees

WOD

AMRAP 15:

9 wallballs

6 toes to bar

9 burpees

Cap of 9 rounds.  If you finish, write your time on the board.

F:  9 v-ups or situps

P1:  as written

P2:  hanging knee raises

C:  9 DB thrusters (50/35)

     6 toes to bar

     3 wall climbs

Combine options as desired.  Modify Comp by doing a different HSPU variation and/or lighter DB thrusters.