Thursday June 1, 2023

Warmup

1:30 Bike/Row

2 Rounds:

10 Mountain Climbers

5 Push-ups

10 Leg Lifts over DB

5 DB Thrusters (Light DB)

Mobility

Samson Stretch 1:00/Side

Child’s Pose 1:00

Strength/Skill

Paused Back Squat 4x3

Light to moderate weight.  Three second pause at the bottom.  Focus on form. 

WOD Primer

10 kip swings

5 strict press

4 front squats

3 thrusters

WOD

18 toes to bar

21 front squats

15 toes to bar

21 shoulder to overhead

12 toes to bar

21 thrusters

9 toes to bar

F:  kb goblet squats instead of front squats; light dumbbells instead of barbell for shoulder to overhead and thrusters; 21/18/15/12 situps instead of toes to bar

P1:  95/65

P2:  75/55; hanging knee raises

C:  115/75 

Then (optional)…

6 rounds:

30 seconds max cal row or bike

60 seconds rest