Friday May 24, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

10 lunges + 10 duck walks

:30 plank

10/side fire hydrants

10 glute bridges

Mobility

Thread the needle :30/side

Pigeon pose :30/side

WOD Primer

4 air squats

4 pushups

6 lunges

1 laps

WOD

Loredo

6 rounds:

24 air squats

24 pushups

24 walking lunges

400m run (3 laps)

F:  3 rounds; box pushups

P1:  5 rounds

P2:  4 rounds

C:  as written

Lots of lower body volume in this one.  Modify as necessary to be ready for Murph on Monday.

Modify the run by rowing 450m.

Skill/Strength (optional)

4-5 sets of strict pullups

Shoot for about 25 total reps.  Add weight if necessary.  Modify by doing banded or by doing jumping pullups with a controlled negative.