Tuesday February 20, 2024

Warmup

250m Row

10/side DB upright row

10/side DB bent over row

10 DB tricep extensions  https://www.youtube.com/watch?v=7h3lG2WnLXg

10/side DB side bends

5 goblet squats

10 cossack squats

10 glute bridges

Mobility

10 squat to stands

:20 samson stretch

10 downward dog toe taps

10 shin switches

WOD Primer

2 rounds:

150m row

5 front squats

3 pushups

WOD

In 5 minutes:

500m row

15 front squats

AMRAP pushups in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total pushup reps completed.

Choose a front squat weight that allows for at least one full  minute of pushups. 

F:  reduce row; KB goblet squats; box pushups

P1:  115/75

P1.5:  95/65

P2:  75/55; 350m row

C:  135/95 or more; wall climbs (or other HSPU variation) instead of regular pushups

Skill/Strength

4x6-8 (per leg) Bulgarian split squat holding two dumbbells