Wednesday July 17, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 squat jumps

High toe touch (down)

Low toe touch (back)

10 mountain climbers

Carioca (down & back)

10 plank shoulder taps

Lunges (down)

5 inchworms + 10 duck walks (back)

10 scapular pullups

Mobility

Downward facing dog :30

Thread the needle :30/side

Skill/Strength

Single Leg Squat (Lunge, Bulgarian Split Squat, Pistol) 3-4x6-8 (per leg)

Barbell or double dumbbell. 

WOD

3 rounds:

2 laps

30 wallballs

2 laps

20 pullups

F:  reduce reps/laps; air squats; ring rows

P1:  as written

P2:  25 wallballs; 15 pullups

C:  20 thrusters (95/65) instead of wallballs; 10 muscle ups instead of pullups