Monday November 11, 2024

Warmup

300m Row

5 no pushup burpee

10/side overhead press

5 no pushup burpee

10 goblet squats

5 no pushup burpee

5/side thruster

Mobility

5/Side Split Rock Backs https://www.youtube.com/watch?v=Sdcu2zrjbLk

10 Squat to Stands

Banded Ankle Stretch :30/Side https://www.youtube.com/watch?v=ILSbK8RnGdI

Skill/Strength

Front Squat 4x2

Or use this time to practice thrusters.

WOD

Omar

10 thrusters

15 bar facing burpees

20 thrusters

25 bar facing burpees

30 thrusters

35 bar facing burpees

F:  light DB thrusters or wallballs; regular burpees; reduce reps (5, 10, 15, 20, 25, 30)

P1/C:  95/65

P1.5:  75/55

P2:  45/35

Happy Veteran’s Day from BHCF.  Thank you to all of our current and retired military members for your service!