Tuesday March 19, 2024

Warmup

1:30 bike/row

10 air squats

10 single or double unders

10 squat jumps

10 single or double unders

10/side Russian KBS

10 single or double unders

5/side KB thrusters

10 single or double unders

10 banded hollow body pull downs

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

Skill/Strength

20/16 cal row

1 lap KB farmer carry

3 rounds, each round for time.  Rest as desired between rounds, but finish within 15-20 minutes.  Record your fastest time. 

KB should be heaviest possible unbroken.  Do not drop the KBs.  Use the black mats when you set them down.

WOD Primer

2 rounds:

2 toes to bar

4 wallballs

15 single or double unders

WOD

AMRAP 16:

6 toes to bar

12 wallballs

24 double unders

Cap of 10 rounds.  If you finish, record your time.

F:  v-ups or ball slams instead of toes to bar; single unders

P1:  as written

P2:  hanging knee raises; 12 double unders

C:  heavy wallball; unbroken DU