Thursday August 12, 2021

Warmup

250m Row

2 Rounds:

6/Arm Single Arm DB Bent Over Row

6/Arm Single Arm DB Strict Press

6/Leg DB Split Squat

8 V-Ups

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Sled Push Relay

Split into two or three even teams (if there are 10 people there will be two teams of 5; if there are 12 people there will be 3 teams of 4; etc.).  With a light sled, go from front of garage door, around island, back to garage door.  Each person on the team does one loop, relay style.  “Light sled” is relative to the individual – most people should have two 45s; some should have two 25s; some should have two 45s and two 25s.  Challenge yourself.

WOD

Partner WOD

AMRAP 22

15 kb swings

18 situps

9 toes to bar

12 kb lunges (alternating r/l)

1 lap or 150m row

Partners take turns completing exercises. 

F:  light kb; medball v-ups instead of toes to bar

P1:  55/35

P2:  35/25; hanging knee raises for toes to bar

C:  70/45