Thursday June 29, 2023

Warmup

2 Rounds:

8 Cals (Use a different machine for each round)

10 Box Step Ups (1st Round), 5/Side Lateral Box Step ups, followed by 5 Box Jumps (2nd Round)

5 1-1:4 Air Squat  https://www.youtube.com/watch?v=X7vPr6NkMuw

5/Side DB Front Raises https://www.youtube.com/watch?v=xagEKj2yDc8

Mobility

Child’s Pose 1:00

Quad Stretch :30/Side

Skill/Strength

Establish a 5 rep max strict press, immediately followed by an AMRAP set of push press at the same weight (cap of 15 on the AMRAP)

Record your weight.  Then, spend some time warming up for the WOD.

WOD Primer

2 Rounds:

3/side DB push press

4 goblet squats

5 squat jumps

WOD

In 4 minutes:

40 single arm dumbbell push press (20r/20l broken up however you wish)

AMRAP cal row, bike, or ski in remaining time

Rest 2 minutes

In 4 mintutes:

40 box jumps

AMRAP cals

Rest 2 minutes

In 4 minutes:

40 dumbbell goblet squats

AMRAP cals

Your score is the total cals accomplished. 

Choose your own DB weight.

F:  reduce reps; light DB

P1:  as written

P2:  30 reps of everything

C:  single arm DB OHS instead of goblet squats (20r/20l)

Write down your score and your DB weight, both on the board and in your notes.