Thursday May 11, 2023

Warmup

It’s a surprise :-)

Mobility

Banded Hamstring Stretch :30/side

Banded Shoulder Distraction :30/side

Skill/Strength

Calorie Intervals (bike, row, or ski)

5 rounds:

30 seconds work (all out)

2:30 rest

The goal is to maintain the first round’s output.

At any point during the rest, perform 10 dips (ring, matador, or box).

If you’d rather lift during this time, do 4x8 lunges (back rack or double DB)

WOD

1000m row

45 front squats

30 toes to bar

In that order.  

F:  kb goblet squats; 45 situps

P1:  115/75

P1.5:  95/65

P2:  75/55; hanging knee raises

C:  135/95 or more; 1500m row

The front squat should be a moderate to heavy weight, so that you need at least three or four sets (but no more than five or six) to complete. 

Then (optional)…

4 rounds:

150m row or 1 lap run

15 situps (10 GHD)