Thursday June 8, 2023

Warmup

1:30 Bike/Row

2 Rounds:

10 Lunges

10 Squat Jumps

10/side RDL

10 Russian KBS

Mobility

Couch Stretch :30/side

Child’s Pose 1:00

Skill/Strength

Bulgarian Split Squat 4-5x6 (each leg) or Reverse Lunge 4-5x10 (alternating r/l)

Double DB or light barbell back rack.

WOD Primer

2 Rounds:

8 Kip Swings

5 KB Swings

WOD

20/16 cals, followed by:

5 rounds:

7 toes to bar

7 KB swings

Rest 2 minutes

20/16 cals, followed by:

5 rounds:

8 KB swings

8 wallballs

Rest 2 minutes

20/16 cals, followed by:

5 rounds:

9 wallballs

9 situps

F:  4 rounds each part

P1:  55/35

P2:  35/25; hanging knee raises

C:  70/45; heavy wallball; GHD situps

If possible, use a different cal implement (bike, row, ski – in any order) each round.