Wednesday June 19, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 alt. v-up

10/side fire hydrants

:20/side plank

:20 plank

10 cat cow

20 line hops

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

50 toes to bar in fewest sets possible

Modify by reducing reps and/or by doing hanging knee raises or knees to elbows

Or…

150 situps for time

Modify by reducing reps

WOD

50/40 cal row

50 double unders

50/40 cal bike

50 double unders

50 wallballs

50 double unders

50 box jumps

50 double unders

50 slam balls

50 double unders

Exercises (bike/row/wallballs/box jumps) may be performed in any order, with 50 double unders after each.

F:  single unders; reduce reps

P1:  as written

P2:  30 reps of everything

C:  ski cals (50/40) instead of slam balls; heavy wallball