Thursday April 6, 2023

Warmup

1:30 row/bike

10 Squat jumps

10 Cossack squat

10 Glute bridges

10/side OH press

5 Goblet squats

5/side thruster

10 Scapular pullups

 

Mobility

Child’s Pose 1:00

10 Squat and reach https://www.youtube.com/watch?v=TDXMGg7asRw

 

Skill/Strength

Overhead Squat

5/4/3/2/1

 

WOD Primer

2 rounds:

3 burpees

3 wallball

3 strict pulls or ring rows

 

WOD

Wallballs

Pullups

18/15/12

 

Rest 2 minutes

 

Burpees

Wallballs

15/12/9

 

Rest 2 minutes

 

Pullups

Burpees

12/9/6

 

F:  ring rows

P1/P2:  as written

C:

Part 1:

Overhead Squats (95/65)

Bar Muscle Ups

12/9/6

 

Part 2:

Burpees Over the Bar

Overhead Squats (95/65)

12/9/6

 

Part 3:

Chest to Bar Pullups

Burpees over the Bar

15/12/9

Jacque Hagen