Sept 20, 2023

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Good day today. Slightly lighter in anticipation of the upcoming Wodapalooza qualifiers.

Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m 


Swim Session:

  • 5 Rounds:

    • 50m Max Effort Swim

    • 1:00 Rest

  • Rest 5:00

    • 1k Swim

Ski Session - if unable to swim:

  • 5 Rounds

    • 250m Max Effort Ski

    • Rest 1:00

  • Rest 5:00

    • 2.5k Ski at Moderate Pace



Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility


Lifting:

  • Deadlift

    • 5x5 - Heavy (4 second descent on last rep)


Metcon: 4 rounds

  • 4:00 AMRAP

    • 100m Run

    • 5 Tuck Jumps

    • 9 DB Squat Cleans - 50s

    • 6 DB/KB Push up to Bent over Row

    • Rest 2:00 between rounds