Thursday October 5, 2023

Warmup

300m row

5/way Halos

10/way Around the worlds

10/side Overhead marches https://www.youtube.com/watch?v=GL4yx2rQpIs

10/side Lateral raises

10 Plank pull throughs

10 Scapular pushups

Mobility

Wall hinge stretch :30

Hamstring rack stretch :30/side

Skill/Strength

Handstand Practice

Spend 10-15 minutes practicing handstands.  Walks, holds (freestanding/paralletes/against the wall), shoulder taps, pike on a box, etc.

WOD Primer

2 rounds:

150m row

5 pushups

WOD

AMRAP 5:

450m row

1 lap KB farmer carry

AMRAP pushups in remaining time

4 rounds.  Rest 5 minutes between rounds.  Your score is the total AMRAP reps accomplished.

F:  3 rounds; reduce row; light KBs; box pushups

P1:  55/35

P2:  35/25

C:  70/45; choose a harder pushup variation (handstand pushups > strict handstand pushups > wall climbs)

Choose a farmer carry weight that you can get unbroken (or mostly unbroken), allowing for at least some time for pushups.