Thursday September 10, 2020

Warm Up

Mobility:  Banded Front Rack Fixer  1:00/Side  https://www.youtube.com/watch?v=azATS43i7N4

 2 rounds:
8 Ring Dips
8 KB Goblet Squats
8 Single Arm DB Strict Press (4/arm) 

Strength/Skill
Front Squat:

2-4-6-4-2 (Increasing up and decreasing back down, the weights for the sets of 2 and 4 are the same on the front and back end, the set of 6 should be heavy but manageable) 

Think something like:
2 @ 75% of your 1RM
4 @ 80%
6 @ 85-90%
4 @ 80%
2 @ 75% 

WOD
35/20 Calorie Bike
Directly into…
15 T2B
20 Front Squats
15 T2B
20 Push Press
15 T2B
35/20 Cal Bike 

F:  25/18 Cals; Situps; Light DBs
P1: 95/65
P2:  75/55
C:  135/95 and Clusters for push press 

Post-WOD Cooldown/Mobility (optional)

Deltoid Smash 1:00/Side