Tuesday November 19, 2024

Warmup

1:30 bike/row

5/way halos

10/side windmills (with or without KB) https://www.youtube.com/watch?v=a-KqiYR7CZc

10/side Russian KBS

10/side RDL

10 plank pull throughs

5 inchworms w/ pushups

Mobility

Hamstring rack stretch :30/side

Child’s pose 1:00

Skill/Strength

Romanian Deadlift 3-4x8

WOD

AMRAP 16:

12 burpee box jumps

15 KB swings

9 burpee box jumps

12 KB swings

6 burpee box jumps

9 KB swings

F:  light KB

P1:  70/55

P1.5:  55/35

P2:  35/25

C:  heavy DB snatch 10/8/6 (alternating r/l) instead of KB swings; burpee box jump overs