Friday September, 6 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

5 no pushup burpees

Butt kicks (down & back)

10 air squats

Lunges (down)

A-skip, modify with regular skip (back)

10 mountain climbers

High toe touch (down)

Low toe touch (back)

10/side fire hydrants

Carioca (down & back)

 

Mobility

10 squat to stands

:20 samson stretch

10 downward dog toe taps

10 shin switches

 

Skill/Strength

Box Back Squat 8x3 (https://www.youtube.com/watch?v=nBc_2Jyp3tM)

 

Light to moderate weight.  Short rest between sets (no more than 90 seconds). 

 

The bench is a good height for most people. 

 

WOD

12 rounds:

1 lap

6 burpee box jumps

24 double unders

 

F:  reduce rounds; single unders

P1:  as written

P2:  15 double unders

C:  double DB devil’s press instead of burpee box jumps

 

 

 

Jacque Hagen