Tuesday September 17, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 downward dog toe taps

High toe touch (down)

Low toe touch (back)

10 Scapular pushups

Carioca (down & back)

:30 plank

Mobility

Wall hinge stretch :30

Skill/Strength

Strict Press 6/5/4/4

Add weight each set.  If desired, add a third set of 4.

You may also use this time to practice handstands.

WOD

Run 5/4/3/2/1 laps OR Row 750m/600m/450m/300m/150m

Pushups 30/25/20/15/10

You must also perform 30/24 ski cals at any point during the WOD.  Larger classes may modify with ball slams instead of ski cals.

F:  Run 2/2/2/2/2 or Row 500m/400m/300m/200m/100m; box pushups

P1/P2:  as written

C:  handstand pushups 15/12/9/6/3; add 2 rope climbs after each round

BF:  dumbbell bench press instead of pushups

Modify C by choosing a different HSPU variation (strict/wallclimbs/etc.) with appropriate reps.