Thursday November 21, 2024

Warmup

2:00 bike/row

Bear crawls (down)

Broad jumps (back)

High toe touch (down)

Low toe touch (back)

5 good for yous (R lunge + L lunge + air squat = 1 rep) (down)

5 inchworms + 10 duck walks (back)

20 plank shoulder taps

30 wall leaning calf raises https://www.youtube.com/watch?v=eF9h8tGzucA

Mobility

:30 wall hinge stretch

10 seated wall slides https://www.youtube.com/watch?v=dcJYkA8oTxs

Skill/Strength

Paused Overhead Squat 3-4x3

Go heavy, or use this time to focus on form and mobility.

WOD

9 wallballs

2 down and back KB or DB farmer carry (rig to rig and back x2)

9 wallballs

4 rounds.  Rest 2 minutes between rounds.

Wallballs increase to 12/12; 15/15; 18/18 in each subsequent round.

Choose your own KB/DB weight (heavy but unbroken).

If weather and daylight permit, you may modify the farmer carry by running two laps instead. 

F:  air squats instead of wallballs

P1/P2:  as written

C:  heavy DB (more than 50/35) farmer carry; heavy wallball