Wednesday February 12, 2025

Warmup

2 rounds:

10 speed skaters

3 inchworms + pushups

15 wall leaning calf raises

10 kip swings

Mobility

Thread the needle :30/side

Piriformis stretch :30/side

WOD

40 minutes to complete or make as much progress as possible into the following:

Bike Cals 40/32/24/16/8

Double Unders 75/60/45/30/15

KB SDHP 25/20/15/10/5

Toes to Bar 20/16/12/8/4

Directly into:

Row Cals 40/32/24/16/8

Single Unders 100/80/60/40/20

Russian KB Swings 25/20/15/10/5

Situps 30/25/20/15/10

Choose your own KB weight (light to moderate). 

Ladies cals:  32/25/19/13/6

F:  all single unders; v-ups instead of toes to bar

P1:  as written

P2:  hanging knee raises; DU reps 50/40/30/20/10; reduce cal reps

C:  cals increased to 50/40/30/20/10

Modify by reducing to 30-35 minutes.