Thursday January 26, 2023

Warmup

2:00 Bike/Row

10 Squat Jumps

10 Cossack Squats

10 Scapular Pushups

10 BB Good Mornings

10 BB RDLs

5 Sots Press

Mobility

Prayer Pose on Box 1:00

Couch Stretch :30/Side

Skill/Strength

Overhead Squat 4-5x3

If you’re new to the movement, use light to moderate weight, or do front squats.  If you’re experienced, go heavy.

WOD Primer

2 Rounds:

3 Front Squats

3 Pushups

3 Box Jumps

WOD

5 rounds:

Front Squats 3/6/9/12/15

Pushups 5/10/15/20/25

Box Jumps 4/8/12/16/20

F:  kb goblet squats; box pushups

P1:  115/75

P1.5:  95/65; reduce pushup reps to 4/8/12/16/20

P2:  75/55; reduce pushup reps to 3/6/9/12/15

C:  overhead squats (95/65) instead of front squats; wallclimbs 1/3/5/7/9 instead of pushups