Monday July 8, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

:20 plank

A-skip or high skip (down)

Reverse lunge (back)

10 Cossack squats

High toe touch (down)

Low toe touch (back)

10 cat/cows

Carioca (down & back)

10 scapular pullups

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

EMOM 10:

3-5 strict pullups

Add weight if possible.  Modify by doing a jumping pullup with a controlled negative. 

Then spend some time warming up the front squats for the WOD.

WOD

In 2 minutes:

1 lap run

1 front squat

AMRAP bike cals in remaining time

10 rounds.  Increase front squat reps by 1 in each subsequent round (1-10).

No mandatory rest between rounds (but you may rest some before the start of the next round if desired).  Round 2 starts at 2:00, etc. 

If all bikes are taken, you may row or ski.

Your score is the total cals accomplished.

F:  KB goblet squats

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; bike cals

C+:  155/105