Wednesday January 24, 2024

Warmup

2:00 Bike

Then…

2 Rounds of

10 Air Squats

10 Lunges

5 Burpees

Mobility

10 Squat to Stands

:20 Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

BB Warmup

With an empty barbell…

5 Back Squats

5 Front Squats

5 Thrusters

3 Back Squats

3 Front Squats

3 Thrusters

Skill/Strength

EMOM 10

2 back squats

Option 1:  as heavy as possible, with no failed reps

Option 2:  moderate weight, focus on speed

Squat from the rack if possible.  For larger classes, some may need to take it from the floor. 

WOD

Partner WOD

100 cal row

100 cal bike

150 wallballs

100 hang power cleans

100 burpees over the bar

In any order, partitioned as desired.  Both partners may work at the same time, but only one barbell (male/female teams may use two bars, but only one may do barbell reps at the same time).

F:  reduce reps; double DB hang power cleans

P1:  95/65

P2:  75/55

C:  100 thrusters instead of wallballs

Lonewolf:  reduce reps to something reasonable, Johnny