Thursday October 17, 2024

Warmup

2 laps or 250m row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 mountain climbers

High toe touch (down)

Low toe touch (back)

10 scapular pushups

Lunges (down)

5 inchworms + 10 duck walks (back)

10 cat/cows

Carioca (down & back)

Mobility

10 squat to stands

:20/side Samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Tempo/Paused Front Squat 3-4x3

Light to moderate weight.  3-5 second descent, 2-3 second pause at the bottom, stand up fast.  Modify by doing back squats or KB goblet squats.

WOD

Back Squat 2/4/6/8/10/10/8/6/4/2

Pushups 3/6/9/12/15/15/12/9/6/3

You must also row and/or run the equivalent of 1500m or 10 laps at any point during the WOD – 1 lap = 150m.  This can be partitioned as desired.  For example:  450m row and 7 laps; 750m row and 5 laps; 1500m row and zero laps; 10 laps and no row; any other combination that gets you to the equivalent of 1500m or 10 laps.  This can be done at any time and in any order – for example, 1 lap (or 150m row) at the end of each round, 10 laps (or 1500m row) at the beginning or end, etc. 

Back squat from the rack.

F:  KB goblet squat instead of back squat; box pushups; reduce reps

P1:  155/105

P1.5:  135/95

P2:  115/75; reduce pushup reps to 2/4/6/8/10/10/8/6/4/2

C:  185/125 or more; wall climbs + strict wall facing HSPU 1/2/3/4/5/5/4/3/2/1 instead of pushups (that’s a wall climb followed by a HSPU for one rep – modify by omitting the HSPU)