Monday July 22, 2024

Warmup

1:30 bike/row

5/way halos

10/side side bends

10/side RDL

10/side kneeling overhead press

10 goblet squats

10 cat/cows

20 line hops (10 lateral/10 front to back)

Mobility

10 squat to stands

:20 Samson stretch

:20 downward

10 shin switch

Skill/Strength

Dynamic Effort Back Squat 8x3

Controlled descent, focus on engagement and acceleration when standing up.  Light to moderate weight (50-70% of 1rm).  Short rest between rounds (60-90 seconds). 

WOD

AMRAP 20 or 5 rounds, whatever happens first:

Front Squats 5/10/15/20/25

Cals 15/15/15/15/15

Double Unders 50/50/50/50/50

Rest 1 minute between rounds

The front squat is a descending weight ladder.  Start with something heavy, reducing weight in each subsequent round.  You may squat from the rack.

Weight options:  225/155; 205/135; 185/125; 155/105; 135/95; 115/75; 95/65; 75/55; 45/35

Ladies cals:  12

F:  KB goblet squats (same weight all rounds); single unders

P1:  begin at 185/125

P1.5:  begin at 155/105

P2:  begin at 135/95; 25 DU

C:  begin at 205/135

Kyle/Jack/Tina/Tandra:  begin at 225/155