Tuesday September 3, 2024

Warmup

1:30 row or bike

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Reverse Lunges (down)

5 Inchworms + 10 Duck walks (back)

Mobility

:30/side Thread the needle

:30 Downward dog

Skill/Strength

Turkish Getup

Spend 10-15 minutes accumulating around 10 per side.  Begin with light weight and work up to something challenging that can be done safely. 

Then, spend some time warming up for the WOD.

WOD

6 rounds:

300m row (or 2 laps)

16 single arm dumbbell shoulder to overhead (8r/8l)

6 deadlifts

Rest 1 minute between rounds

Choose your own DB weight. 

F:  light barbell or 10 KB SDHP instead of deadlifts

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175 or 275/185; 50/35 or more DB