Thursday April 13, 2023

Warmup

300m row

10/side OH Press

10/side Lateral Raises

5 Goblet Squat

10 Cossack Squats

10 Glute Bridges

10 Scapular Pushups

Mobility

Child’s Pose 1:00

Samson Stretch :30/side

Skill/Strength

Press

5 @ 65%

5 @ 75%

5+ @ 85%

Add 5 lbs to your training max.

WOD Primer

3 rounds:

3 Back Squats

3 Pushups

WOD

1500m row, followed by:

3 rounds:

Back Squats 21/18/15

Pushups 27/24/21

F:  reduce reps; light barbell; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; wall climbs 12/9/6 instead of pushups

You may squat from the rack. 

Modify the comp version by reducing the number of wall climbs (9/7/5 for example).