Wednesday August 31, 2022

Warmup

2:00 Bike/Row

10 Mountain Climbers

10 Squat Jumps

10 KB Russian Twists

5/Side KB Around the Worlds

10/Side Bottoms Up KB Press

10 KB Plank Pull Throughs https://www.youtube.com/watch?v=fKbu_2L94x8

Mobility

10 Squat to Stands

:20/Side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat

2-4x5 at 90% of 5 rep max

1xAMRAP at 90%

Two to four sets of five, followed by one AMRAP set.  Finish with 3-5 sets total, depending on how much volume you can handle in combination with the WOD.

Then, spend some time warming up shoulder to overhead.

WOD

1 lap kB farmer carry

Strict Press

Box Jumps

1/2/3/4/5

1 lap KB farmer carry

Shoulder to Overhead

Box Jumps

6/7/8/9/10

1 lap KB farmer carry

F:  light barbell or DB shoulder to overhead; light KBs

P1:  95/65; 55/35 KBs

P2:  75/55; 35/25 KBs

C:  115/75; 70/45 KBs

Do not drop the KBs.  Use the black mats if you set them down on concrete. 

Optional: 

Wide Stance Downward Dog 1:00

Quad Stretch 1:00