Monday July 24, 2023

Warmup

1:30 Bike/Row

5 No Pushup Burpees

10 Cossack Squats

10/side RDL

5 Goblet Squats

10 Plank Pull Throughs

10 Dead Bugs

10 Cat/Cows

Mobility

Couch Stretch :30/side

Thread the Needle :30/side

Skill/Strength

Tempo Front Squat 3-4x3

3 second controlled descent, 2 second pause, 3 second controlled ascent. 

Use light to moderate weight and focus on form and control.

WOD Primer

1 Round:

5 deadlifts

5 burpees

5 air squats

5 situps

WOD

35 deadlifts

55 burpees over the bar

75 air squats

95 situps

In any order.  Partition as desired.

F:  reduce reps; KB SDHP or double dumbbell DL; regular burpees

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155; 100 air squats; 50 GHD situps

C+:  255/175; 50 pistols (alternating r/l) instead of squats; 35/28 ski cals instead of situps