Thursday April 11, 2024

Warmup

1:30 bike/row/ski

10 air squats

10 squat jumps

10 cossack squats

10 cat/cows

10/side fire hydrants

10 glute bridges

5/side situps w/ OH extensions

10/side half kneeling OH press

Mobility

Child’s pose w/ arms elevated :30 (use foam rollers or yoga blocks)

Pigeon pose :30/side

Skill/Strength

Overhead Squat 4-5x2

Work up to something heavy, or stick with light weight and focus on technique. 

Modify by doing any other squat variation, and/or by doing paused squats. 

WOD Primer

2 rounds:

150m

5 situps

5 wallballs

WOD

AMRAP 20:

250m/200m row

20 situps

15 wallballs

F:  150m row, 15 situps, 10 wallballs

P1/P2:  as written

C:  10 GHD situps OR 10/8 cal ski (or both) instead of situps; 9 overhead squats (95/65) instead of wallballs