Tuesday April 18, 2023

Warmup

1:30 bike/row or 2 laps

High Knees (Down & Back)

10 Mountain Climbers

Butt Kicks (Down& Back)

10 Plank pull throughs (10 or 15# plate)

High Toe Touch (Down)

Low Toe Touch (Back)

10 Plate Hops

Carioca (Down & Back)

10 Calf Raises

Lunges (Down)

5 inchworms + 10 Duck walks (Back)

10 Scapular Pullups

Mobility

Wall Hinge Stretch :30

Samson Stretch :30/side

Skill/Strength

Strict Pullups

4-5 sets of up to 5 reps

Add weight if necessary.  Modify by doing jumping pullups with a controlled negative, or by using a band. 

WOD Primer

3 Rounds:

1 lap

3 cal bike/ski/row

3 burpees

WOD

In 4 minutes:

400m (3 laps)

AMRAP bike cals; row cals; ski cals; burpees in remaining time

4 rounds.  Rest 1 minute between rounds. 

Your score is the total AMRAP reps accomplished.  One round for each exercise.  Exercises can be performed in any order. 

Coordinate classes so everyone has access to a ski erg.  Stagger start if necessary.