Wednesday September 15, 2021

Warmup

10 Rounds of Rowling

Your goal is to stop as close to 100m as possible for each round.  Add every meter you get under or over 100m for each round.  The goal is to have the lowest possible score.

Mobility

Hamstring Rack Stretch 1:00/Side

Thread the Needle :30/Side

Skill/Strength

Double under practice, followed by:

AMRAP 5:

25 double unders

50 single unders

Modify by reducing reps (10 doubles/20 singles for example) or by doing all single unders

WOD (25 minute time cap)

300m row

75 pushups

300m row

100 situps

300m row

125 air squats

300m row

150 double unders

300m row

F:  200m row; box pushups; reduce reps (for example:  30/45/60/75)

P1:  as written

P2: 250m row; 50 pushups; 75 situps; 100 air squats; 200 single unders

C:  400m row; 30 strict handstand pushups; 45 GHD situps; 60 overhead squats (75/55); 200 double unders