Wednesday February 8, 2023

Warmup

1:30 Bike/Row or Jog 2 laps

High Knees (Down/Back)

10 Mountain Climbers

Butt Kicks (Down/Back)

10/Side Donkey Kicks

High Toe Touch (Down)

Low Toe Touch (Back)

10 Deadbugs

Reverse Lunge (Down)

Duck Walks (Back)

5 Inchworms w/ Pushups

Mobility

Banded Shoulder Depression :30/Side  (thick band or medium band x 2)  https://www.instagram.com/reel/CnAzzJ7JyF3/?igshid=MDJmNzVkMjY%3D

Hamstring Rack Stretch :30/Side

Skill/Strength

Bench Press 5/4/3/2+

Add weight each set.  Fourth set is an AMRAP (cap of 10).

WOD Primer

2 Rounds:

5 Wallballs

5 Situps

10 Double Unders or Single Unders

WOD

Run 6 laps (800m) or Row 1000m, followed by:

5 rounds:

15 wallballs

25 double unders

20 situps

25 double unders

F:  reduce reps; single unders

P1:  as written

P2:  15 double unders

C:  1 mile run or 2k row; heavy wallball; 10 GHD situps; unbroken DU