Tuesday May 23, 2023

Warmup

2 laps or 1:30 bike/row

High Knees (Down & Back)

Butt Kicks (Down & Back)

A Skips (Down)

Straight Leg Bounds (Back)

High Toe Touch (Down)

Low Touch (Back)

Lunges (Down)

5 Inchworms + 10 Duck Walks (Back)

Mobility

10 Squat to Stands

:20/side Samson Stretch

10 Downward Dog Toe Tap

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

1x5 at 75%

1x3 at 85%

1xAMRAP at 95%

Last week of the last Wendler cycle.  Go hard.

WOD Primer

2 Rounds:

3 Front Squats

2 Negative Pullups

1 lap

WOD

Front Squats 6/12/18/12/6

Pullups 7/14/21/14/7

Laps 1/2/3/2/1

Modify the run by rowing 150m for each lap.

F:  KB goblet squats; ring rows

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; bar muscle ups (rounds of 7), chest to bar (rounds of 14), regular pullups (round of 21)