Wednesday February 1, 2023

Warmup

1:30 Bike/Row

High Knees (Down)

10 RDL (right side only)

Butt Kicks (Back)

10 RDL (left Side only)

High Toe Touch (Down)

5 Goblet Squat

Low Toe Touch (Back)

10 Dead Bugs

Reverse Lunge (Down)

10 Fire Hydrants

Carioca (Back)

10 Glute Bridges

Mobility

Sphinx Pose :30

Downward Dog :30

Skill/Strength

Deadlift 3-4x6

WOD Primer

2 Rounds:

2 KB Swings

3 Pushups

4 Situps

5 Box Jumps

WOD

1 round:

24 kb swings

24 pushups

24 situps

24 box jumps

Rest 2 mins

2 rounds:

12 kb swings

12 pushups

12 situps

12 box jumps

Rest 2 mins

3 rounds:

8 kb swings

8 pushups

8 situps

8 box jumps

F:  light kb; box pushups

P1:  55/35

P2:  35/25

C:  70/45; ring dips; GHD situps; box jump overs; ring dips and GHD situp reps reduced to 18 (part 1), 9 (part 2), 6 (part 3)