Wednesday April 30, 2025

Warmup

1:30 bike/row

5 no pushup burpee

5/way halos

10/side bent over row

10/side lateral raises

10/side (20 total steps) overhead static march  https://www.youtube.com/watch?v=SPOpvcwcD9o

10 Quadruped pull throughs https://www.youtube.com/watch?v=T4v7i32TS10

3/side Turkish Get-up

Mobility

Downward dog :30

Sphinx pose :30

WOD

35 minutes to complete as many reps as possible of the following:

300 double unders

100/80 bike cals

100/80 row cals

100 burpees

50/40 ski cals

50 hang DB snatches (right arm)

50 hang DB snatches (left arm)

In any order, and partitioned as desired.  HOWEVER, you must rest 1 minute any time you switch exercises. 

Choose your own DB weight.  It should be light to moderate weight.

Your score is your time (if you finish) or your total reps (if you do not).

F:  reduce time; single unders

P1:  as written

P2:  reduce reps as follows:  150 DU > 80/60 row and bike cals > 40/32 ski cals > 40 snatches each arm

C:  50/35 DB