Tuesday January 2, 2024

Warmup

2:00 bike/row

10/way banded monster walks (use smaller perform better bands if possible)

10/side banded kick backs https://www.youtube.com/watch?v=ohpV2JpWZiI

10/side OH press

5 goblet squats

10/side split squats https://www.youtube.com/watch?v=Py2Qeg-D5T0

10/side fire hydrant

20 line hops

 

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switches

 

Skill/Strength

Paused Back Squat 4-5x3

 

WOD Primer

2 rounds:

3 front squats

3 shoulder to overhead

10 single or double unders

WOD

Front Squats 3/6/9/12/15

Double Unders 10/20/30/40/50

Shoulder to Overhead 3/6/9/12/15

Double Unders 10/20/30/40/50

 

F:  light barbell or kb goblet squats; single unders

P1:  115/75

P1.5:  95/56

P2:  75/55; DU reps 5/10/15/20/25

C:  135/95

Jacque Hagen