8am-10am: Open Gym
10am: Group WOD
3-6-9-12-15-18 reps, for time of:
Front Squat, 135/95 lbs
Box Plyo Skier, 24/20 in
Barbell or Banded Good Morning
Goal: sub 15 mins
Changing it up a bit with our reps increasing as we go today. The front squat weight should be moderate weight allowing you to get at least 15 unbroken when you are fresh. Early on you will be able to crank out full sets but as the workout gets further along you will want to break things up. Definitely some movement interference here with midline and leg burn so there will be some experimenting with your pacing as you go. Having said that trust your fitness and push the pace.
2-3 rounds for quality of:
L Arm Overhead Carry, pick load, 50 ft
15 Scap Pull-ups
R Arm Overhead Carry, pick load, 50 ft
15 Scap Push-ups
Bird Dog, L 20 secs/R 20 secs
Single arm carries for static work and some shoulder specific elements for scaps. This is for quality so don’t rush the carries. Take your time with the walk as it just adds some more time under tension which is a good thing. Controlled movement on the other elements and if the bird dog feels easy you can add some time or hold a light plate.
:20sec in each position of 3-Way Hip Stretch