Thursday October 12, 203

Warmup

300m row

10 Russian KBS

10/side OH press

10/side Upright row

10 KB Deadlifts

5/side Half kneeling pallof press  https://www.youtube.com/watch?v=ZS9m5BZnuu4

10 Dead bugs

:30 Quadruped hold

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Work up to a heavy push press followed by a push jerk

Focus on technique.  Those new to lifting can do two push presses. 

WOD Primer

2 rounds:

100m row

5 shoulder to overhead

5 KB swings

5 situps

WOD

WOD #1

1000m row

20 shoulder to overhead

30 KB swings

50 situps

WOD #2

1000m row

20 shoulder to overhead

30 KB SDHP

50 situps

Two distinct workouts; record your time for each.  Rest a few minutes in between.  Stagger start so that everyone has access to a rower.

F:  reduce row; light barbell or double DB shoulder to overhead

P1:  95/65; 55/35

P2:  750m row; 75/55; 35/25

C:  95/65 (or more); 20 hang power snatch instead of KB swings; 20 hang power cleans instead of KB SDHP; 30 GHD situps OR 25/20 ski cals