Monday November 6, 2023

“We cannot solve problems with the kind of thinking we employed when we came up with them.” — Albert Einstein

Warm Up: 
1 set:
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
:30 single-unders

1 set:
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
:30 single-unders

1 set:
:15 Samson stretch/leg
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
:30 single-unders

Specific Warm-Up:
2 sets:
7 front squats (building)
– Rest 1:00-1:30 between sets.

WOD:
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders

Intended Stimulus: 12-18 Minutes

Intermediate: 
5 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders

Beginner:
5 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders

Home Workout: 
4 rounds for time:
15 DB-facing burpees
15 DB squats (35/50 lb)
75 single-unders
– Use two DBs.

Movement scaling options:
Bar facing burpees: Reps, steps over the bar, regular burpees
Front squats: Load, DB options
Single Unders: Reps, bike or ski substitutions

Post-Workout Skill Work: 
5 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders