Wednesday September 11, 2024

Warmup

2 laps or 1:30 bike/row

10 air squats

High knees (down & back)

10/side overhead press

Butt kicks (down & back)

10/side upright row

High toe touch (down)

Low toe touch (back)

5 goblet squats

Carioca (down & back)

10 plank pull throughs

Lunges (down)

5 inchworms + 10 duck walks

10 scapular pullups

Mobility

10 squat to stands

:20 samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Work up to a heavy thruster

Or use this time to practice front rack mobility and thruster technique

WOD

Holbrook

5 thrusters (115/75)

10 pullups

1 lap

10 rounds.  Rest 1 minute between rounds.

OR

Daniel

50 pullups

3 laps (400m)

21 thrusters (95/65)

6 laps (800m)

21 thrusters

3 laps (400m)

50 pullups

OR

Hildy

100/80 cal row

75 thrusters (45/35)

50 pullups

75 wallballs

100/80 cals

OR

Bradley

½ lap

10 pullups

½ lap

10 burpees

10 rounds.  Rest 30 seconds between rounds.

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Choose one, modified appropriately according to your ability.  If your legs are sore from Monday, modify the thrusters by doing just the shoulder to overhead.