Monday January 20, 2025

Warmup

1:30 bike/row

10/side Russian KBS

10/side overhead press

10/side bent over front raise

10 plank pull throughs

20 wall leaning calf raises

10 kip swings

3 negative pullups

 

Mobility

Thread the needle :30/side

Downward dog :30

 

Skill/Strength

Push Press 3-4x4

 

WOD

KB Swings 25/20/15/10/5

Double Unders 25/25/25/25/25

Pullups 20/16/12/8/4

Double Unders 25/25/25/25/25

 

Choose your own KB weight.

 

F:  single unders; ring rows

P1:  as written

P2:  DU reps 15/15/15/15/15

C:  DB snatches (alternating r/l) instead of KB swings 50/35 minimum; unbroken DU; bar muscle ups 10/8/6/4/2 instead of pullups

 

Combine options as desired.  Modify C by reducing MU reps.

Jacque Hagen