Tuesday April 9, 2024

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded OH press

10 banded good mornings

5 inchworms

3 navy seal burpees https://www.youtube.com/watch?v=2zNq3tCgaw4

:20 plank

10 squat to stands

 

Mobility

Banded shoulder distraction :30/side

Banded hamstring distraction :30/side

 

Skill/Strength

Reverse Back Rack Lunges 3-4x8 (total)

 

WOD Primer

2 rounds:

3 toes to bar or hanging knee raises

4 burpees

5 air squats

 

WOD

5 rounds:

Toes to Bar 4/8/12/16/20

Burpees 5/10/15/20/25

 

AFTER each set perform 20 KB or DB goblet squats (choose your own weight).

 

F:  situps; air squats

P1:  as written

P1.5:  reduce toes to bar reps to 3/6/9/12/15

P2:  hanging knee raises

C:  16 alternating pistols instead of goblet squats

 

Modify C by reducing the pistol reps.

Jacque Hagen