Monday November 28, 2022

Warmup

1:30 Row/Bike

10 Plate Hops

10 Plate Back Squats

10 Calf Raises

5/Side Halos

10 Hollow Body Rocks

10 In and Outs  https://www.youtube.com/watch?v=rPoyHmwRzqE

10 Cat/Camels

Mobility

10 Squat to Stand

:20 Samson Stretch

:20 Downward Dog

10 Shin Switches

:30/Side Banded Front Rack Stretch

Skill/Strength

Front Squat

4-5x2 at 95% of 2 rep max

Last week in the cycle.  Go big.  Retest maxes next week.

Then, spend some time warming up the barbell for the WOD.

WOD

15 shoulder to overhead

20 toes to bar

50 double unders

25 shoulder to overhead

30 knees to elbows

75 double unders

35 shoulder to overhead

60 situps

100 double unders

F:  reduce reps; light barbell; situps instead of toes to bar and knees to elbows; single unders

P1:  115/75 (15), 95/65 (25), 75/55 (35)

P2:  95/65 (15), 75/55 (25), 45/35 (35); hanging knee raises for toes to bar and knees to elbows; DU reps 45/60/75

C:  135/95 (15), 115/75 (25), 95/65 (35); 40 GHD situps instead of regular situps