Tuesday July 2, 2024

Warmup

250m row

10 air squats

5 1 ¼ air squats

10/side OH press

10/side bent over row

5 goblet squats

10 bird dogs

10 cat/cows

10 quadruped plank pull throughs https://www.youtube.com/watch?v=WQyNCzqNqso

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switch

Skill/Strength

Paused Back or Front Squat 4-5x3

4-5 second pause.  Light to moderate weight.  Modify by doing a single leg squat variation (lunges or split squats). 

WOD

AMRAP 12:

1000m row, followed by

Back Squats

Matador Dips

2/4/6/8/10/etc.

Back squat from the rack, moderate to heavy weight.

F:  light barbell or KB goblet squats; box pushups

P1:  155/105

P1.5:  135/95

P2:  115/75; pushups 3/6/9/etc. instead of dips

C:  185/125 or more; wall climbs 1/2/3/etc. instead of dips

Modify the wall climbs by doing a different HSPU variation.