Monday March 4, 2024

Warmup

1:30 bike/row

2 rounds:

10 air squats

10 cossack squats

10 scapular pushups

:30 plank

 

Mobility

10 squat to stands

:20 samson stretch

10 downward dog toe taps

10 shin switches

 

Skill/Strength

Back Squat 4x2

 

WOD Primer

2 rounds:

5 front squats

5 pushups

5 cal row or bike

WOD

AMRAP 16:

Front Squats 3/6/9/12/15/18

Pushups 5/10/15/20/25

 

15/12 cal row or bike after each round

 

Cap of 6 rounds.  If you finish, write your time on the board.

 

F:  KB goblet squats; box pushups

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; handstand pushups 3/5/7/9/11/13 instead of pushups – choose the most difficult HSPU variation you can do (strict wall facing > strict > kipping)

 

Modify C by doing dips (ring or matador) instead of HSPU

Jacque Hagen