Monday May 15, 2023

Warmup

2 Laps or 1:30 Bike/Row

High Knees (down & back)

Butt Kicks (down & back)

A-Skip (down & back)

Lateral Lunge (down)

Toe Walk/Heel Walk (switch from toe to heel half way back)

20 Penguins

10 Scapular Pushups

:20 Chin Up Hold

:20 Static Hang

Mobility

Thread the Needle :30/side

Couch Stretch :30/side

Skill/Strength

1 mile run or 2k row

Record your time.

WOD Primer

1 Round:

3 Negative Pullups

4 Pushups

5 Situps

6 Air Squats

WOD

Angie

100 pullups

100 pushups

100 situps

100 air squats

In that order. Modify by partitioning (e.g., 10 rounds of 10 reps of each).

F: reduce reps; ring rows; box pushups

P1/C: as written

P1.5: 75 reps of each

P2: 50 reps of each