Tuesday April 2, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10/side OH press

5/side split squats

5 goblet squats

10 plank pull throughs

10 glute bridges

10 dead bugs

Mobility

10 squat to stands

:20/side samson stretch

:20 downward dog

10 shin switches

Skill/Strength

EMOM 15:

1 heavy (85% +/- of 1rm) back squat

Start with a challenging weight that can be performed well.  Adjust plus or minus if necessary. No grindy or ugly reps.

WOD Primer

3 negative pullups

4 box jumps

5 fronts squats

5 shoulder to overhead

WOD

3 rounds:

20 pullups

10 box jumps

20 front squats

10 box jumps

20 shoulder to overhead

F:  reduce reps; ring rows; KB goblet squats; double DB shoulder to overhead

P1:  95/65

P2:  75/55; jumping pullups

C:  115/75; 9 bar muscle ups instead of pullups; box jump overs

Modify Comp by reducing the bar MU reps.