Wednesday, May 26, 2021

Warmup:

Toe Walks (halfway down)

Heel Walks (back)

High Knees (down & back)

Bu> Kicks (down & back)

High Toe Touch (down)

Low Toe Touch (back)

Carioca (down & back)

Walking Lunges (down)

Iron Crosses x 10

Scorpions x 10

Mobility: Banded Knight Stretch 1:00/Side

Banded Shoulder Distracon 1:00/Side

Strength/Skill:

Get warmed up for the WOD.

Optional: WOD Primer

1 lap run

10 Air Squats

100m Row

10 Russian KBS

1 lap run

10 wallballs (light WB, 9’ line)

Strength/Skill

Get warmed up for the WOD.

WOD (30 minute time limit)

5 laps run

500m row

25 wallballs

4 laps

400m row

25 kb swings

3 laps

300m row

25 wallballs

2 laps

200m row

25 kb swings

1 lap

100m row

F:  light kb; begin with 4 laps

P1:  55/35

P2:  35/25

C:  70/55; heavy wallball