Thursday August 20, 2026

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

Butt kicks (down & back)

High toe touches (down)

Low toe touches (back)

Carioca (down & back)

Lunges (down)

5 inchworms + 10 duck walks (back)

Mobility

10 Squat to stands

:20 Samson stretch

10 Downward dog toe taps

10 Shin switches

Skill/Strength

Paused Overhead or Front Squat

3-4x3

3 second pause.  Focus on form, mobility, and speed.

WOD Primer

2 Rounds:

3 squats

3 burpees

1 lap

WOD

6 rounds:

9 barbell squats

12 pushups

1 lap or 150m row

Rest 1 minute between rounds

Choose your own barbell squat option:

1:  overhead squat

2:  front squat

3:  back squat

F:  PVC (OHS); KB goblet squats (FS); light barbell (BS); box pushups

P1:  95/65 (OHS); 115/75 (FS); 135/95 (BS)

P1.5:  75/55 (OHS); 95/65 (FS); 115/75 (BS) 

P2:  45/35 (OHS); 75/55 (FS); 95/65 (BS)

C:  115/75 (OHS); 135/95 (FS); 155/105 (BS); 9 handstand pushups; 2 laps or 300m row; 2 rounds of each squat variation

Pushup modification options:  box, deficit, or 9 dips

HSPU modifications:  3-5 wall climbs, 5-9 strict handstand pushups

Combine options as desired – for example, if you want to do all three squat variations (Comp) but at P2 weight.