Wednesday July 30, 2025

Warmup

1:30 bike/row

5/way halo

10/side Russian KBS

10/side half kneeling wood chops https://youtu.be/qyM7NdixJzI?si=-I4mfKdWuQDziAnX

10/side upright row

5 goblet squats

5/side hang KB swings

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup 

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy 2 rep hang power clean

Or use this time to practice pistols

WOD

AMRAP 20 or 6 rounds:

250m row

15 KB swings

25 air squats

F:  light KB

P1: 70/45

P1.5:  55/35

P2:  35/25

C:  5 hang power cleans (155/105 +/-) instead of KB swings; 12 pistols (alternating r/l) instead of air squats