Wednesday March 9, 2022

Warmup

1:30 Bike/Row

10 Goblet Squats

DB Deadlifts

DB Bear Crawls https://www.youtube.com/watch?v=9rhNMNVWID8

1:00 Wall Sit

10 Wall Slides

Mobility

Hamstring Rack Stretch :30/Side

Pec Stretch :30/Side

Skill/Strength

Deadlift

4x5 at 70% of training max

1xAMRAP at 70%

Stop 2-3 reps shot of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of the last cycle.  For every rep beyond 8 that you got, add 2.5 lbs to your training max.

Then, spend a few minutes warming up overhead squats.

WOD

Overhead Squat 15/12/9/6/3

Double Unders 15/30/45/60/75

Begin with 20 double db devils’ press

End with 20 double db thrusters

F:  kb or db goblet squats instead of OHS; single unders

P1:  95/65

P2:  75/55; DU 10/20/30/40/50

C:  115/75; 25 devils’ press, 25 thrusters

The OHS weight should be light to moderate.  Choose your own dumbbell weight.  Stagger start larger classes so everyone has access to dumbbells.  Modify the OHS by doing front or back squats.