Wednesday February 15, 2023

“If you’re not having a good time, find something else that gives you some joy in life.” -Penny Marshall

Warm Up: 
1 set:
1:00 SkiErg or bike
:30 shoulder taps
:30 inchworms

1 set:
1:00 SkiErg or bike
:30 (2 shoulder taps + 1 push-up)
:30 air squats

1 set:
1:00 SkiErg or bike
:30 Samson stretch, right
:30 Samson stretch, left

Specific Warm-Up:
On a 7:00 clock:
4-5 sets:
5 back squat (building to initial workout weight)
– Rest 1:00-1:30 between sets.

WOD:
EMOM 21:
Minute 1 | DB manmakers (35/50 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

Intermediate: 
EMOM 21:
Minute 1 | DB manmakers (20/35 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

Beginner:
EMOM 21:
Minute 1 | DB manmakers (10/15 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

HOME WOD: 
Equipment: 
EMOM 21:
Minute 1 | 3 DB manmakers
Minute 2 | :45 DB squats
Minute 3 | rest
– Use two DBs for the manmakers.

Bodyweight: 
EMOM 21:
Minute 1 | :45 wall walks
Minute 2 | :45 air squats
Minute 3 | rest
– Use two DBs for the manmakers.

Movement scaling options:
Back squat: Load, front squat, lunges, step-ups, deadlifts, heavy carry
DB man maker: Load, from-the-knees, single-DB option

Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg