Tuesday August 9, 2022

Warmup

1:30 Bike/Row

10/Side Split Squats

10 Scapula Pullups

20 Line Hops (Both Legs)

10 Glute Bridges

10 Single Leg Line Hops (left leg)

10 Hollow Body Banded Pull Downs

10 Single Leg Line Hops (right leg)

10 Hollow Body Swings

Mobility

10 Squat to Stands

:20 Downward Dog

10 Downward Dog Toe Tap

10 Shin Switches

Skill/Strength

Establish a 5 rep max back squat

Write down your results.  We are starting a five-week strength program next week with percentages based off your five rep max.

WOD

45 double unders

30 front squats

10 toes to bar

45 double unders

20 front squats

15 toes to bar

45 double unders

10 front squats

20 toes to bar

45 double unders

F:  kb goblet squats; situps; single unders

P1:  95/65 (round of 30), 115/75 (round of 20), 135/95 (round of 10)

P1.5:  75/55, 95/65, 115/75; 30 double unders

P2:  45/35, 75/55, 95/65; hanging knee raises; 15 double unders

C:  115/75, 135/95, 155/105; 60 double unders