Thursday September 14, 2023

Warmup (light kb)

1:30 bike/row

10 reverse lunges

10/side russian kbs

10/side upright row

10/side hang kb snatch

10/side RDL

5/side SA KB situp  https://www.youtube.com/watch?v=KpufjJRtyPc

20 line hops

Mobility

Child’s pose 1:00

Pigeon pose :30/side

Skill/Strength

Deadlift 3x6

Go light and focus on speed if necessary due to the snatches in the WOD.

WOD Primer

2 Rounds:

10 single or double unders

6 DB snatches

5 situps

WOD

5 rounds:

15 dumbbell snatches (alternating r/l)

25 situps

50 double unders

Choose your own DB weight.

F:  3 rounds; single unders

P1:  as written

P2:  4 rounds; 25 DU

C:  50/35 minimum DB; 12 GHD situps or 12/9 cal ski erg instead of situps