Thursday October 14, 2021

Warmup

2 Rounds:

100m Row

:20 Left Side Plank

10 Lateral Lunges (Total)

:20 Right Side Plank

Mobility

Child’s Pose 1:00

WOD #1

3 rounds:

500m row

15 bench presses

F:  light barbell bench

P1:  135/85

P2:  95/55

C:  155/95

BF:  185/115

Do this part in heats so everyone has a spotter.

WOD #2

AMRAP 15:

20 situps

15 pushups

20 jumping lunges (alternating r/l)

15 inverted rows (or ring rows)

20 Russian twists (total)

F:  box pushups; regular lunges (no jumping)

P1/P2: as written with 20/14 medball for Russian twists

Inverted rows:  https://www.youtube.com/watch?v=hXTc1mDnZCw