Wednesday September 7, 2022

Warmup

1:30 Row/Bike 

2 Rounds: 

10 Plank Shoulder Taps 

10/Side Lateral Raises 

5/Side SA DB Thrusters 

10 Penguin Jumps

Mobility

10 Squat to Stand 

:20/Side Samson 

10 Downward Dog Toe Taps 

10 Shin Switches 

Skill/Strength

Back Squat

2-4x5 at 92.5% of 5 rep max

1xAMRAP at 92.5%

Two to four sets of five, followed by one AMRAP set.  Finish with 3-5 sets total, depending on how much volume you can handle in combination with the WOD.

WOD

100 double unders

30 thrusters

75 double unders

20 thrusters

50 double unders

10 thrusters

25 double unders

F:  single unders; light DB thrusters or wallballs

P1:  75/55 (round of 30); 95/65 (round of 20); 115/75 (round of 10)

P2:  45/35 (30); 75/55 (20); 95/65 (10); DU reps 80/60/40/20

C:  95/65 (30); 115/75 (20); 135/95 (10); DU reps 125/100/75/50