Thursday March 30, 2023

Warmup

1:30 Bike/Row

10 Reverse Lunges

10 Spidermans https://www.youtube.com/watch?v=WtvAwdAsbI8

High Toe Touch (Down)

Low Toe Touch (Back)

Knee pulls/Quad Pulls (Down; switch half way)

5 Inchworms

10 Duck Walks

10/Side Leg Swings

 

Mobility

Couch Stretch :30/Side

Banded Shoulder Distraction :30/Side

 

Skill/Strength

Paused Front Squat 4-5x3

 

5 second pause.  If front rack mobility is an issue, shorten the pause or do back squats.

 

WOD

60 double unders

30 kb lunges (alternating r/l)

40 double unders

45 kb goblet squats

20 double unders

60 situps

20 double unders

45 kb Russian twists (total)

40 double unders

30 toes to bar

60 double unders

 

F:  reduce reps; light kb; single unders; medball Russian twists; medball v-ups for toes to bar

P1:  50/35

P2:  35/25; DU reps 45/30/15/15/30/45; hanging knee raises

C:  70/45; DU reps 75/50/25/25/50/75; 25/20 cal ski instead of situps

Jacque Hagen