Thursday March 14, 2024

Warmup

250m row

5/way halos

10/side Russian KBS

10/side KB side bends

10/side gorilla row https://www.youtube.com/watch?app=desktop&v=lsdlacwofQ0

5/side windmills https://www.youtube.com/watch?v=ITSmgn_BQgY

10 plank pull throughs

20 line hops

10 kip swings

Mobility

10 squat to stands

:20 samson stretch

10 downward dog toe taps

:20 downward dog

Skill/Strength

50 toes to bar in fewest sets possible

Modify by doing hanging knee raises and/or reducing reps.

If you are afraid toes to bar will be in 24.3 (this pretty much guarantees it), use this time to practice double unders. 

WOD Primer

2 rounds:

100m row

5 KB swings

5 KB goblet squats

10 single or double unders

WOD

10 KB swings

10 KB goblet squats

50 double unders

500m row

20 KB swings

20 KB goblet squats

75 double unders

1000m row

30 KB swings

30 KB goblet squats

100 double unders

1500m row

25 minute time cap. 

F:  reduce time cap; single unders

P1:  55/35

P2:  35/25; DU reps 20/40/60

C:  70/45