Monday April 24, 2023

Warmup

1:30 Bike/Row

5 Squats w/ Forward Press

10 Situps w/ OH Reach

20 Plates Hops

10 Calf Raises

5 Inchworms w/ Pushups

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

1 x 5 at 75%

1 x 3 at 85%

1 x AMRAP at 95%

WOD Primer

2 Rounds:           

5 Air Squats

10 Double or Single Unders

5 Situps

10 Double or Single Unders

5 Pushups

WOD

3 rounds:

40 air squats

25 double unders

30 situps

25 double unders

20 pushups

25 double unders

F:  reduce reps; single unders; box pushups

P1:  as written

P2:  15 double unders

C:  3 rounds:

     20 pistols (alternating r/l)

     30 unbroken double unders

     20 GHD situps

     30 unbroken double unders

     2 handstand walks length of turf (down and back)

     30 unbroken double unders

     Combine options as desired.