Thursday August 17, 2023

Warmup

Row/bike :30easy/:30hard/:30easy

10 Squat jumps

5 No pushup burpees

10/side Russian KBS

5/side Curtsy lunge https://www.youtube.com/watch?v=-rTyKlHjYT8

10 Plank pull throughs w/ KB

Mobility

:30/side Pigeon pose on box

:30/side Prayer pose on box

Skill/Strength

300m row

Max effort.  Repeat 4-5 times.  Rest a couple of minutes between rounds.  The goal is to maintain your first round time. 

WOD Primer

5 Kip swings

5 Box jumps

5 KB swings

5 Cals

5 Situps

WOD

35 toes to bar

45 box jumps

55 KB swings

65/52 calorie row or bike

75 situps

In any order, and partitioned as desired. 

F:  reduce reps; v-ups instead of toes to bar

P1:  55/35

P2:  35/25; hanging knee raises

C:  70/45; KB box step-ups; bike cals; 30/24 ski cals instead of situps; exercises in any order but NOT partitioned