Thursday October 21, 2021

Warmup

250m Row

10 Hanging Oblique Raises https://www.youtube.com/watch?v=sqDdHFC1KYk

 Or 10 Penguins https://www.youtube.com/watch?v=gVCK6QhqAmI

10 Lunges

10 Russian KBS

:30 Plank

Mobility

10 Squat to Stand

Downward Dog :30

Skill/Strength

Weighted Lunges 4x8

Front rack if mobility allows; back rack if not.

WOD

Partner WOD

AMRAP 20:

15 kb swings

10 toes to bar

20 situps

30 second weighted plank

150m row

Partners take turns doing exercises. 

F:  light kb; v-ups for toes to bar; unweighted plank

P1:  55/35; 45/25 plank

P2:  35/25; hanging knee raises; 25/15 plank

C:  70/45; 2 rope climbs instead of plank

Lone Wolf:  do it alone