Monday June 20, 2022

Warmup

1:30 Bike/Row

2 Rounds:

10 Sit up w/ Plate

5 Squat w/ Forward Press

10 Russian Twists w/ Plate

10 Plate Hops

 

Mobility

10 Squat to Stand

Samson Stretch

Downward Dog

Downward Dog Toe Taps

 

Skill/Strength

Back Squat 4-5x3

 

Four or five sets of three.  Add weight each round if necessary to finish with something heavy.  Or, if you need a little rest after the 8x8, go light and focus on speed.

 

WOD

AMRAP 5:

 

30 double unders

10/8 cal row or bike

5 front squats

 

Rest 5 minutes

 

AMRAP 5:

45 double unders

15/12 cal row or bike

10 front squats

 

Rest 5 minutes

 

AMRAP 5:

60 double unders

20/16 cal row or bike

15 front squats

 

Your score is the total rounds + reps accomplished.

 

F:  single unders; kb goblet squats 10/15/20

P1:  135/95 (round 1); 115/75 (round 2); 95/65 (round 3)

P2:  115/75 (round 1); 95/65 (round 2); 75/55 (round 3); DU reps 20/30/40

C:  165/115 (round 1); 135/95 (round 2); 115/75 (round 3)

Jacque Hagen