Tuesday May 14, 2024

Warmup

1:30 bike/row

5/way halos

10/side OH press

10/side bent over row

10/side RDL

10/side Gorilla row

Lunges (down)

Broad jumps (back)

Mobility

Hamstring rack stretch :30/side

Pec stretch on rig :30/side

Skill/Strength

Jumping

Spend 10-15 minutes working on one or more of the following jumps:

1.      Max height (double and/or single leg) (either to the box or over a PVC)

2.      Double DB weighted jumps (to the box or just vertical)

3.      Max distance broad jump

4.      Max distance bounding broad jumps (3 jumps)

5.      Rebounding lateral jumps over the parallette

6.      Kneeling jumps

7.      Anything else that sounds like fun

Then spend a few minutes warming up the KB complex in the WOD.

WOD Primer

2 rounds:

5 cals

3/arm bent over row

3/arm shoulder to overhead

5 Russian KBS

6 Russian twists

WOD

AMRAP 20:

10/8 bike cals

5 bent over KB rows (right arm)

5 KB shoulder to overhead (right arm)

10 Russian KB swings (to eye level)

5 KB shoulder to overhead (left arm)

5 bent over KB rows (left arm)

10 KB Russian twists

10/8 bike cals

Cap of 6 rounds.  If you finish write your time on the board.

Choose your own KB weight.  It should be relatively light, with a possibility of doing the complex unbroken, but you can also go a little heavier if you’d like. 

Modify the cals by skiing or rowing if we won’t see you otherwise.