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