Friday June 14, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

A-skip (down)

Lunges (back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Mobility

Downward dog :30

Skill/Strength

3 rounds (not for time):

15 ball slams

20/16 ski cals

25 situps (regular or GHD)

Optional:  add 1 lap sandbag or heavy ball carry for each round

WOD

400m run (3 laps)

Wallballs 21/18/15

Pullups 15/12/9

400m run

Wallballs 18/15/12

Pullups 12/9/6

400m run

F:  reduce reps; ring rows

P1:  as written

P2:  reduce wallball reps to 18/15/12 and 15/12/9; reduce pullup reps to 12/9/6 and 9/6/3

C: 

400m run

Thrusters 15/12/9

Bar Muscle Ups 9/6/3

400m run

Thrusters 15/12/9

Bar Muscle Ups 9/6/3

400m run

Choose your own weight for Comp (something between 75/55 and 115/75).  Modify by reducing bar muscle up reps to something manageable (5/3/1).