Thursday May 30, 2024

Warmup

1:30 Bike/Row

2 Rounds:

10 Mountain Climbers

5 Push-ups

10 Leg Lifts over DB https://www.youtube.com/watch?v=6MqZMNyOjs4#:~:text=While%20keeping%20your%20legs%20fully,foot%20to%20strike%20the%20object.

5 DB Thrusters

 

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

18 shoulder to overhead

12 toes to bar

15 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:  115/75

P1.5:  95/65

P2:  75/55; hanging knee raises

C:  135/95

 

Then (optional)…

6 rounds:

30 seconds max cal row or bike

60 seconds rest

Jacque Hagen