Wednesday December 6, 2023

Warmup

2:00 bike/row

10 no pushup burpees

10 burpees

10 180 burpees https://www.youtube.com/watch?v=fF4euCkQZpE

10 Navy Seal burpees https://www.youtube.com/watch?v=2zNq3tCgaw4

7 inverted burpees (candle stick) https://www.youtube.com/watch?v=FAYtTojm8hE

Mobility

10 PVC pass throughs

5/way PVC around the worlds

:20/side PVC PNF stretch

:30/side pigeon pose

Skill/Strength

For time:

30 toes to bar

60 situps

90 Russian twists

F:  light medball v-ups and Russian twists

P1:  20/14

P2:  reduce reps to 20/40/60; hanging knee raises

C:  45 GHD situps; heavy medball

Combine options as desired.

WOD Primer

2 rounds:

3 wallballs

10 single or double unders

150m row

WOD

Every 5 minutes:

15 wallballs

45 double unders

300m row or 2 lap run

5 rounds.  If you finish in under 5 minutes, rest the remainder of the round.

Your score is 1) the work time for your first round, 2) the work time for your last round, and 3) the difference in time (in seconds) between them 

F:  3 rounds; single unders

P1:  as written

P2:  4 rounds; 30 double unders

C:  20 heavy wallballs per round

Happy 47th Birthday, Coach Jim!