Wednesday July 5, 2023

Warmup

1:30 Row/Bike or 2 laps

High Knees (Down/Back)

10/side RDL

Butt Kicks (Down/Back)

10 Russian KBS

High Toe Touch (Down)

Low Toe Touch (Back)

10 Dead Bugs

Lunges (Down)

5 Inchworms + 10 Duck Walks

10/way Leg Swings

Mobility

Hamstring Rack Stretch :30/side

Pec Stretch :30/side

Skill/Strength

Deadlift 4-5x3

Go heavy, or use lighter weight and focus on speed.

WOD Primer

2 Rounds:

1 lap

5 KBS

5 KB SDHP

WOD

In 5 minutes:

400m run (3 laps)

25 KB swings (even rounds) / 25 KB SDHP (odd rounds)

20/16 cal row or bike

4 rounds.  Rest the remainder of the round, EXCEPT for the 4th round, which is AMRAP cals.  Your score is the total cals accomplished in the 4th round.  

Choose a KB weight that allows you to complete each round in 1-2 sets. 

F:  reduce reps; light KB

P1:  70/45

P1.5:  55/35

P2:  35/25; 20 KB swings/high pulls; 15/12 cals

C:  20 alternating DB snatch (50/35) instead of KB swings/SDHP; bike cals