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