Friends,
Looks like some above-freezing temps, so we’ll start the week getting back outdoors. The week ahead:
Monday – Strength is Floor Press and inclined seal row. Can you go heavier on floor Press than last week? WOD is sprints: 4 rounds of 600m run, a few KB Swings, and rest. 2400m total.
Tuesday – Double Strength Day. Building on two MORE movements we dabbled with last week: Snatch Deadlift and Wall Walk + Hold. Then Bulgarian Split Squats and Weighted Chin-Ups.
Wednesday – Core strength with leg raises and side planks, then our open prep continues with a treat from last year, 24.1: 15 minutes of DB Snatch and Burpees.
Thursday – Back Squat done with serious tempo as strength, then an EMOM with 165/115 Shoulder to Overhead, inverted rows, and double Unders. We did heavy shoulder to Overhead last week… we always always seek to build through repetition.
Friday – Skill with handstand holds and max effort hang. Then a medium distance WOD with box jumps, and lighter wieight deadlifts and thrusters. (EDIT: This WOD had read DB DL and DB Thruster. Changed to Barbell)
Saturday – Partner WOD!