Wednesday July 31, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

Lunges (down)

High skip (back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

Mobility

Child’s pose 1:00

Calf stretch :30/side

Skill/Strength

Work up to a heavy push press

Focus on technique. 

WOD

AMRAP 25 or 6 rounds:

Shoulder to Overhead 18/15/12/9/6/3

Double Unders 90/75/60/45/30/15

400m run (3 laps) AFTER each round

F:  light barbell; reduce volume (fewer reps and laps)

P1:  115/75

P1.5:  95/65

P2:  75/55; DU reps 55/45/35/25/15/5

C:  135/95 or more

Modify the run by rowing 450m.