Thursday October 10, 2024

Warmup

2 laps or 250m row

High knee (down & back)

10 air squats

Butt kicks (down & back)

10 squat jumps

Skip (down)

Lunges (back)

:20 plank

High toe touch (down)

Low toe touch (back)

10 scapular pushups

Side shuffle (down & back)

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

Skill/Strength

Accumulate the following:

1.      2 mins dead hang from pullup bar

2.      4 mins plank

3.      6 mins at bottom of squat

Goal is to break as little as possible.  Modify as necessary.

WOD

AMRAP 20 or 5 rounds:

15 pushups

15 box jumps

15 KB SDHP

500m row (or 400m run)

F:  reduce time/rounds/reps; box pushups

P1:  70/55

P1.5:  55/35

P2:  35/25

C:  ring pushups; box jump overs