Monday September 26, 2022

Warmup

2 Lap  Jog or 1:30 Bike/Row

High Knees (Down)

10 Mountain Climbers

Butt Kicks (Back)

10/Leg RDL

Knee Pulls (Down)

10 Bird Dogs

Quad Pulls (Back)

5 Pause Goblet Squats w/ :03 pause

Toe Walks (Down)

10 Cat/Cows

Heel Walks (Back)

5/Side Kneeling OH Press

Carioca (Down & Back)

Mobility

10 Squat to Stands

:20/Side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

10 Elephant Walks https://www.youtube.com/watch?v=yKcrskOi8o0

Skill/Strength

Front Squat

1x4 (heaviest possible)

1x3 (heaviest possible)

1x2 (heaviest possible)

Treat each set as a RM attempt.  Write down all three weights, we will retest later.

Then, get warmed up for the WOD.

WOD (25 minute time cap)

2 laps

20 deadlifts

1 lap

10/8 cal row or bike

1 lap

10 deadlifts

1 lap

20/16 cals

1 lap

5 deadlifts

1 lap

40/32 cals

2 laps

F:  KB SDHP 25/20/15

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175; bike cals