Tuesday September 21, 2021

Warmup

2 Lap

10 Scorpions

10 Iron Crosses

20 Mountain Climbers

10 Lunge Jumps

:20 Hollow Body Hold

:20 Arch Hold

1:00 Bike/Row

Mobility

Banded Shoulder Distraction 1:00/Side

Skill/Strength

Kipping Practice

10 Banded Lat Pull Downs https://www.youtube.com/watch?v=xMZpXjQ0OJ4

10 Scapula Pull-ups

10 Kip Swings

Spend a few minutes practicing the kipping swing, kipping pullups, kipping toes to bar/hanging knee raises

Then, in no more than 5 minutes:

45 toes to bar or hanging knee raises in fewest sets possible (modify by reducing the reps)

WOD

In 2 minutes:

1 lap run

25 double unders

Max cal row or bike in remaining time

9 rounds.  Rest 1 minute between rounds.

F:  150m row instead of run; single unders

P1:  as written

P2:  15 double unders

C:  bike cals