Tuesday October 11, 2022

Warmup

1:30 Bike/Row

2 Rounds:

30 Jump Rope (Single Unders-1st round/Double Unders-2nd round)

6 Pushups

10 Glute Bridges

Then,

Double KB Walk (down & back)x 2

*Hold one KB in the front rack position & the other KB in the OH position, switch halfway.

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Bench Press

4-5x4 at 85% of 4 rep max

WOD

2 rounds:

45 double unders

20/16 cal row or bike

45 double unders

20/16 cals

2 laps kb farmer carry

F:  single unders

P1:  55/35

P2:  35/25; 30 double unders

C:  50/35 dumbbell farmer carry; 60 double unders; bike cals