Thursday October 7, 2021

Warmup

2 Rounds:

5 Lunge (R) + Lunge (L) + Air Squat (2 lunges & 1 Air squat =1 rep)

10 Scapular Pushups

10 DB Snatch

10 Alt. V-ups

Mobility

Pigeon Pose :30/Side

Thread the Needle :30/Side

Skill/Strength

Front Rack Lunges 4x8

If front rack is uncomfortable, put the bar on your back instead

WOD (22 minute time cap)

20 air squats

20 situps

30 db or kb shoulder to overhead (15r/15l)

20 air squats

20 situps

30 db or kb hang to overhead (15r/15l)

20 air squats

20 situps

30 db or kb ground to overhead (alternating r/l)

20 air squats

20 situps

30 db or kb lunges (alternating r/l)

20 air squats

20 situps

F:  reduce reps; light db or kb

P1/P2:  as written, choose your own db or kb weight

C:  50/30 db; 30 air squats; 15 GHD situps