Tuesday August 29, 2023

Warmup

1:30 bike/row

5 No pushup burpee

10 Speed skaters

10 Jumping lunges

10 Plank shoulder taps

10 Bird dogs

10 Cat/cows

Mobility

10 Squat to stands

:20 Samson stretch

10 Downward dog toe taps

10 Shin switches

Skill/Strength

Back Squat 15/12/9

Go heavy but unbroken for each set.  Rest several minutes between sets. 

WOD Primer

2 rounds:

8 overhead walking lunges

3 burpees

WOD

5 rounds:

50’ overhead walking lunge

21 burpees

50’ is roughly across the gym (length of turf) and back.

Weighting options for the lunges are 1) single DB, 2) plate, 3) medball.  The .com version was 45/35 empty barbell, but only do that if space permits. 

F:  3 rounds

P1:  as written

P2:  4 rounds