Thursday May 4, 2023

Warmup

1:30 Bike/Row or 2 laps

High Knees (Down & Back)

10 Russian KBS

Butt Kicks (Down & Back)

10 RDL (Right leg)

High Toe Touch (Down)

Low Toe Touch (Back)

10 RDL (Left leg)

Carioca (Down & Back)

10 Hollow Body Rocks

Lunges (Down)

5 Inchworms + 10 Duck Walks (Back)

10 Superman Rocks

Mobility

Banded Hamstring Stretch 1:00/side

Banded Shoulder Distractions :30/side

Skill/Strength

Romanian Deadlift 3-4 x 8

Light to moderate weight.

Example:  https://www.youtube.com/watch?v=2SHsk9AzdjA

WOD Primer

2 Rounds:

1 lap

5 KBS

3 Strict Pullups or 2 Negative Pulls

WOD

Helen

3 rounds:

400m run (3 laps)

21 KB swings

12 pullups

F:  light KB; ring rows

P1:  55/35

P2:  35/25

C:  70/45; wear a weight vest

Then (optional)…

Do Monday’s optional WOD