Thursday October 9, 2025

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side overhead press

5 goblet squats

10 dead bugs

10/side fire hydrants

Mobility

Downward dog :30

Skill/Strength

Accumulate the following:

1.      2 mins max ski cals

2.      4 mins plank

3.      6 mins at bottom of squat

Goal is to break the plank and squat as little as possible.  Reduce time as necessary.  Modify the squat by holding on to something. 

WOD

5 rounds:

12 front squats

9 shoulder to overhead

2 laps or 300m row

You may combine rowing and running for this workout and partition from round to round as desired

F:  15 KB goblet squats; 10 KB shoulder to overhead (5r/5l)

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  6 rounds; 135/95 front squat; 9 handstand pushups instead of shoulder to overhead (strict if possible)

Modify C by reducing the HSPU reps