Wednesday October 11, 2023

Warmup

1:30 bike/row

10 PVC pass throughs

:20/side PVC PNF stretch

10 Air squats

10 Squat jumps

10 Scapular pushups

3-5 Negative pullups

10 sots press

Mobility

Child’s pose 1:00

Couch stretch :30/side

Skill/Strength

Overhead Squat 4x3

Go heavy if you’d like, otherwise use light weight and focus on flexibility/mobility. 

WOD Primer

2 rounds:

3 wallballs

3 pullups/ring rows

3 pushups

WOD

Wallballs

Pullups

Pushups

4/8/12/16/20

20/16 cal row or bike AFTER each round

F:  ring rows; box pushups; 15/12 cals

P1/P2:  as written

C:  thrusters (75/55 or more) instead of wallballs; chest to bar pullups; matador dips instead of pushups; bike cals