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