Monday January 27, 2025

Warmup

250m row

20 mountain climbers

10 air squats

10/side side bends

5/side split squats

10/side half kneeling overhead press

5 situps w/ overhead ext.

:20/side plank

 

Mobility

10 squat to stand

:20/samson stretch

10 shin switches

Prayer stretch 1:00

                          

Skill/Strength

Paused Back Squat 3-4x4

 

Three second pause.  Light to moderate weight.

 

WOD

5 rounds:

300m row

15 front squats

15 shoulder to overhead

 

F:  4 rounds; KB goblet squats; light barbell shoulder to overhead

P1:  95/65

P1.5:  75/55

P2:  45/35

C:  115/75 front squat; 9 strict handstand pushups instead of shoulder to overhead

 

Modify C by doing reducing the HSPU reps and/or by doing a different HSPU variation. 

 

Larger classes, do in heats so everyone has access to a rower, or modify by beginning with 1500m row and doing 5 rounds of the FS/STO. 

Jacque Hagen