Friday September 1, 2023

Warmup

1:30 bike/row

10 Cossack squats

10 1 ¼ https://www.youtube.com/watch?v=X7vPr6NkMuw

10 Quadruped shoulder taps https://www.youtube.com/watch?v=RUjjKrORHpI

:30 Plank

10 Fire hydrants

10 Kip swings

 

Mobility

Child’s pose 1:00

Pigeon pose :30/side

 

Skill/Strength

3 minutes max cals bike

3 minutes rest

3 minutes max cals row

3 minutes rest

3 minutes max cal ski

 

Bike/row/ski can be done in any order.  Coordinate and stagger start so everyone has access to a ski erg.

 

WOD Primer

Spend some time warming up deadlifts for the WOD.

WOD

5 rounds of Cindy

5 minutes to establish a max deadlift

5 rounds of Cindy

 

1 round of Cindy is 5 pullups > 10 pushups > 15 air squats

 

Record your Cindy splits and max DL (for example, 4:00/315/4:30)

 

F:  ring rows; box pushups; DL 5/5/5 at moderate weight instead of max

P1/P2:  as written

 

If you don’t want to max DL, do 5/5/5 (F option) at moderate weight.

Jacque Hagen