Tuesday March 14, 2023

Warmup

1:30 Bike/Row

10 Squat Jumps

10 Cossack Squats

10 Mountain Climbers

10 Dead Bugs

20 Penguins

10/Side Fire Hydrants

10 Cat/Camels

10 Scapular Pullups

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat

5 @ 65% of training max

5 @ 75%

5+ @ 85%

Last set is for max reps. 

If you don’t know your training max, either estimate or use this time to establish one.

WOD Primer

3 rounds:

4 pullups

4 wallballs

WOD

35 wallballs

10 pullups

Rest 3 mins

25 wallballs

15 pullups

Rest 2 mins

15 wallballs

20 pullups

Rest 1 minute

5 wallballs

25 pullups

F:  ring rows

P1/P2:  as written

C:  heavy wallball; chest to bar pullups