Thursday September 26, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 squat jumps

High toe touch (down)

Low toe touch (back)

10 mountain climbers

Skip (down)

Lunge (back)

:30 plank

Carioca (down & back)

10 kip swings

Mobility

Shoulder stretch on rig :30/side

Hamstring rack stretch :30/side

Strength/Skill

For time:

20/16 ski cals

20/16 bike cals

20/16 row cals

WOD

Toes to Bar

Box Jumps

20/16/12/8/4

Begin with 400m run (3 laps).  End with 500m row.

F:  situps 30/24/18/12/6 instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  begin with 800m run; end with 1000m row

Optional WOD

3 rounds:

30 second plank

25 situps

20 Russian twists