Monday November 14, 2022

Warmup

1:30 Bike/Row

10 Cossack Squats

10 Mountain Climbers

10 Bird Dogs

10 Scapular Pushups

10/Side Side Plank Hip Tap https://www.youtube.com/watch?v=YpIrGFhxsWA

3-5 Negative Pullups

 

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

:20 Quad Stretch  https://www.youtube.com/watch?v=NBbBfycJJNQ

 

Skill/Strength

Front Squat

4-5x2 at 75% of 2 rep max

 

WOD

Alternating Dumbbell Snatch 20/16/12/8/4

Pushups 25/20/15/10/5

Pullups 20/16/12/8/4

 

Choose your own DB weight.

 

F:  box pushups; ring rows

P1/P2:  as written

C:  50/35 minimum DB; HSPU 15/12/9/6/3; chest to bar pullups

Jacque Hagen