Thursday August 29, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10/side Russian KBS

Butt kicks (down & back)

10/side half kneeling overhead press

Lunges (down)

A-skip (back)

10 dead bugs

High toe touch (down)

Low toe touch (back)

10 cat/cows

Side shuffle (down & back)

Mobility

Thread the needle :30/side

Calf stretch :30/side

Skill/Strength

Double DB or KB walking lunge (rack to rack)

Two or three times across

WOD

4 rounds:

400m run (3 laps)

30 KB swings (even rounds) / KB goblet squats (odd rounds)

60 double unders

30 situps

F:  reduce rounds/reps; light KB; single unders

P1:  55/45

P1.5:  45/35; 45 DU

P2:  35/25; 30 DU

C:  70/45; 20 GHD situps OR 25/25 ski cals (OR both situps and cals alternating even rounds / odd rounds)