Thursday March 28, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10/side Russian KBS

10 Russian twists

10 goblet squats

10 glute bridges

3/side Turkish get ups

Mobility

10 squat to stands

:20 samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Paused Back Squat 4-5x3

Light to moderate weight.  3 second pause.  Focus on speed and technique.

WOD Primer

2 rounds:

5 wallballs

5 situps

5 KB swings

WOD

Wallballs

Situps

KB Swings

21/18/15/12/9/6/3

F:  begin with the round of 18; light KB

P1:  55/35

P2:  35/25

C:  70/45; heavy wallball; omit situps and replace with 10/8 ski cals each round