Thursday May 26, 2022

Warmup

2 Lap Jog

Box Step ups

Lunge Jumps

Leg Swings (Forward/Backward)

1:00 Bike/Row

Lateral Box Step ups

Squat Jumps

Leg Swings (Side/Side)

Mobility

Pigeon Pose on Box :30/Side

Skill/Strength

Sled Push

2 or 3 down and backs (length of the building and back)

Very Heavy:  three 45s per side (6 total)

Heavy:  two 45s and two 25s per side

Medium:  two 45s per side

Light:  one 45 and one 25 per side

Very Light:  one 45 per side

Vary the weight between rounds if you wish (first round Heavy, second round Medium, etc.)

WOD

In 9 minutes:

6 laps (half mile)

25 box jumps

AMRAP cal row or bike

Rest 1 minute

In 9 minutes:

6 laps

25 box jumps

AMRAP cal bike or row

Your score is the total cals accomplished.  You can bike first or row first, but you must do the other in the next part.

Modify the run by rowing 900m.

F:  reduce volume

P1/P2:  as written

C:  3 rope climbs between the run and the box jumps; box jump overs