Wednesday October 4, 2023

Warmup

1:30 bike/row

10 Squat jumps

10 Speed skaters

10/side SL glute bridge

10 Plank taps to wallball

10 Dead bugs with wallball

10 Russian twists with wallball

Mobility

Child’s pose 1:00

Pigeon pose :30/side

Skill/Strength

Deadlift 2-3x3

Work up to a couple heavy sets of 3 (or use light weight and focus on speed), saving most of your energy for the WOD. 

WOD Primer

2 rounds:

3 wallballs

3 situps

3 deadlifts

WOD

Wallballs 24/21/18

Situps 24/21/18

Deadlifts 12/9/6

Rest 3 minutes

Box Jumps 21/18/15

Situps 21/18/15

Deadlifts 9/6/3

F:  KB SDHP or light barbell; reduce reps

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 (or more); 10/8 ski cals each time instead of situps

If the ski ergs are taken, do 10 GHD situps (or toes to bar) each time (60 total).