Wednesday September 20, 2023

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

10 Squat jumps

Butt kicks (down & back)

10 Plank shoulder taps

High toe touch (down)

Low toe touch (back)

10 Cat/cow

Carioca (down & back)

10/way Leg swings

Mobility

Banded hamstring rack stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Front or Back Rack Lunges 3-4x8 (total)

WOD Primer

2 Rounds:

1 lap

3 Deadlifts

3 Wallballs

3 Kip swings

WOD

15 deadlifts

1 lap

20 toes to bar

2 laps

25 wallballs

3 laps

25 wallballs

2 laps

20 toes to bar

1 lap

15 deadlifts

F:  KB SDHP or double DB deadlift; v-ups or leg raises instead of toes to bar

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  +5 reps to each movement; heavy wallball