Tuesday December 3, 2024

Warmup

300m row

5/way halo

10 lunges

10/side half kneeling pallof press https://www.youtube.com/watch?v=OlZkfzLXeqw

5 goblet squat

5/side situp with overhead ext. https://www.youtube.com/watch?v=UQy0HHaA_TU

10 plank pull throughs

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Back Rack Lunges 3-4x8 (4 per leg)

Or

Double DB Bulgarian Split Squat 3-4x5 (per leg)

Go light if this plus the squats in the workout are too much.

WOD

10 rounds:

Front Squats

Toes to Bar

1/2/3/4/5/etc.

You must row 1000m or run ½ mile (6 laps) at any point during the workout.  Partition the row/run as desired, as long as you accumulate the required distance. 

F:  KB goblet squats; 2x situps

P1:  115/75

P1.5:  95/65

P2:  75/55; hanging knee raises

C:  135/95 or more