Monday September 16, 2024

Warmup

2:00 bike/row

10 Cossack squats

10 jumping lunges

10/side bent over row

10/side lateral raises

10/side seated overhead press

Scapular pullups

3 Negative pullups

Mobility

10 squat to stands

:20/side Samson stretch

:20 downward dog

10 shin switches

Banded shoulder distraction :30/side

Skill/Strength

Front Squat 4/3/2/2

Add weight each set.  If desired, add a third set of 2.

WOD

AMRAP 15 or 8 rounds:

12 DB snatch (alternating r/l)

9 box jumps

6 pullups

Choose your own DB snatch weight.

F:  KB swings instead of snatches; ring rows instead of pullups

P1:  strict pullups

P1.5:  chest to bar pullups

P2:  regular pullups

C:  50/35 DB; single DB box stepups; 3 muscle ups instead of pullups