Monday October 14, 2024

Warmup

1:30 bike/row

10 air squats

5 no pushup burpees

10/side RDL

5 no pushup burpees

10/side overhead press

5 no pushup burpees

5 goblet squats

5/side thruster

Mobility

Hamstring rack stretch :30/side

Thread the needle :30/side

Skill/Strength

Deadlift 5/3/1+

Add weight each set.  The set of 5 is a work set, not a warmup.  Shoot for 8-12 on the 1+ (AMRAP).

WOD

3 mins max wallballs

3 mins rest

3 mins max burpees

3 mins rest

2 mins max wallballs

2 mins rest

2 mins max burpees

2 mins rest

1 min max wallballs

1 min rest

1 min max burpees

Score is total reps.  Wallballs are to the 10’ line for both men and women.

F:  air squats instead of wallballs

P1/P2:  as written

C:  light barbell (or DB) thrusters – 75/55 (+/-) or even empty barbell