Thursday July 21, 2022

Warmup

2:00 Bike/Row

10 Russian KBS

10 Squat Jumps

10 Reverse Crunch

5 Goblet Squat

5/Side SA KB Thruster

10 Kip Swings

 

Mobility

Banded Front Rack Stretch :30/Side

Couch Stretch :30/Side

 

Skill/Strength

Paused Front Squat 4-5x3

 

Solid three second pause at the bottom.

 

WOD

Wallballs 5/10/15/20/25

Knees to Elbows 3/6/9/12/15

 

Immediately into:

 

KB Swings 5/10/15/20/25

Pullups 3/6/9/12/15

 

F:  light kb; v-ups; ring rows

P1:  55/35

P2:  35/25; knees to elbows and pullup reps are 2/4/6/8/10

C:  70/45; heavy wallball; chest to bar pullups

Jacque Hagen