Tuesday October 1, 2024

Warmup

2 laps or 1:30 bike/row

Walking knee pulls (down)

Quad pulls (back)

10/side overhead press

Skip (down)

Reverse lunge (back)

10/side bent over row

Side shuffle (down & back)

10 Russian twists

Mobility

Thread the needle :30/side

Calf stretch :30/side

BB warmup

10 good mornings

5 strict press

5 push press

5 push jerk

5 split jerk

Skill/Strength

1 push press > 1 push jerk > 1 split jerk

Focus on technique.

WOD

1 round:

20 shoulder to overhead

80 double unders

4 laps

Rest 2 minutes

2 rounds:

10 shoulder to overhead

40 double unders

2 laps

Rest 2 minutes

4 rounds:

5 shoulder to overhead

20 double unders

1 lap

F:  light barbell or double DB; single unders

P1:  95/65

P2:  75/55; half DU reps

C:  115/75; 100 DU (part 1); 50 DU (part 2); 25 DU (part 3)