Wednesday February 5, 2025

Warmup

2 rounds:

8 cals

8 Russian KBS

8/side overhead press

Mobility

Child’s pose 1:00

WOD

EMOM 32:

Minute 1:  10-15 bike cals

Minute 2:  10 KB swings

Minute 3:  10-15 row cals

Minute 4:  10 KB shoulder to overhead (5r/5l)

Repeat for 8 total cycles.  The order may be swapped (row/shoulder to overhead then bike/swing) so everyone has access to a bike and/or rower.

Choose a light to moderate KB weight. 

Choose a cal amount that you believe you can sustain for all 8 rounds.

F:  light KB

P1/P2:  as written

C:  5 barbell hang power cleans instead of KB swings; 5 barbell shoulder to overhead instead of KB; moderate to heavy but all rounds unbroken

Optional:  add 2 additional rounds (40 minutes total)