Thursday September 3, 2026

Warmup

1:30 bike/row

10/side fire hydrants

5 no pushup burpees

10 air squats

5 squat jumps

10 scapular pullups

3 negative pullups

 

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

 

Skill/Strength

Squat Mobility

 

Spend 15-20 minutes working on one or more of the following:

 

1.      Paused Front Squats (light, extended pause, focus on position)

2.      Paused Overhead Squats (same)

3.      Sots Presses (https://www.youtube.com/watch?v=UrdNFJaTAnc)

4.      Squat Hold (unweighted or goblet)

 

WOD

Wallballs 21/18/15/12/9/6/3

Pullups 21/18/15/12/9/6/3

Burpees 3/6/9/12/15/18/21

 

F:  reduce reps/rounds; ring rows

P1/P2:  as written

C:  barbell thrusters (95/65 or 75/55) 14/12/10/8/6/4/2 instead of wallballs

Will Williams