Wednesday August 30, 2023

Warmup

1:30 bike/row

10 Squat jumps

10/side OH press

10/side Russian KB swings

10/side KB side bend https://www.youtube.com/watch?v=rLy3w99jtdQ

5 Goblet squats

3/side Turkish get up

Mobility

Banded shoulder distraction :30/side

Couch stretch :30/side

Skill/Strength

Push Press 12/9/6

As heavy as possible but unbroken.  Rest several minutes between sets.

WOD Primer

2 round:

5 box jumps/step-up

5 KB swings

WOD

5 rounds:

20 box jumps

20 KB swings

F:  3 rounds

P1:  55/35

P2:  35/25; 4 rounds

The KB should be relatively light to allow to big sets.