Thursday November 11, 2021

Warmup

2:00 Row

2 Rounds:

10 Russian KBS

10/Leg Donkey Kicks

5/Leg Front Rack (KB) Reverse Lunge

5 Burpee to Squat Jump (modify 3, then 5 squat jumps) https://www.youtube.com/watch?v=pIAG_oNlDcE

Mobility

5/Side Split Rock Backs https://www.youtube.com/watch?v=Sdcu2zrjbLk

10 Squat to Stands

Banded Ankle Stretch :30/Side https://www.youtube.com/watch?v=ILSbK8RnGdI

Skill/Strength

Front Squat 4x2

Or use this time to practice thrusters.

WOD

Omar

10 thrusters

15 bar facing burpees

20 thrusters

25 bar facing burpees

30 thrusters

35 bar facing burpees

F:  DB thrusters; regular burpees; reduce reps (5, 10, 15, 20, 25, 30)

P1/C:  95/65

P2:  75/55