Tuesday April 15, 2025

Warmup

2 laps or 1:30 bike/row

10 air squats

10 squat jumps

10 overhead lunge w/ wallball

10 dead bugs w/ wallball

10 Russian twists

Mobility

10 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

1 and ¼ Back Squats 3-4x4

Moderate weight, not too much rest between sets. 

Example: https://www.catalystathletics.com/exercise/168/1-14-Back-Squat/

WOD

6 rounds:

15 wallballs

20 situps

15/12 cal row or bike

After every 2 rounds (2/4/6), perform 1 lap DB/KB farmer carry.  Choose your own DB/KB weight.

F:  reduce rounds/reps

P1/P2:  as written

C:  heavy wallball; 10 knees to elbows instead of situps; ADD 1 lap sandbag/slamball/plate carry (in addition to the farmer carry)

Combine options as desired – for instance, if you’d rather do sandbag than farmer carry, feel free to do so.  If you choose to do Comp, it’s 2 laps (1 sandbag and 1 farmer) after every 2 rounds.