Wednesday April 17, 2024

Warmup

1:30 bike/row

10/side split squat

10 speed skaters

10 lunge jumps

10 plank shoulder taps

10 scapular pushups

10 glute bridges

:30 handstand or headstand hold (use all if needed)

Mobility

Sphinx pose :30

Downward dog :30

Skill/Strength

Benchmark Row (500m/1000m/2000m/5000m)

OR

Double DB Walking Farmer Carry Lunge (length of turf or rig to rig) 4-5 sets

OR

Do both

WOD Primer

2 rounds:

5 cals

5 pushups

6 box step ups

WOD

In 5 minutes:

20/16 cal row or bike

15 pushups

10 box jumps

Rest the remainder of the 5 minutes.

5 rounds (round 2 begins at 5:00, round 3 at 10:00, etc.).  Your score is the SLOWEST round it took to complete the work.

F:  box pushups

P1/P2:  as written

C:  handstand walk length of turf instead of 15 pushups; 30/24 inch box jump overs

Modify C by doing 10 HSPU or 5 wall climbs instead of handstand walk.