Wednesday September 18, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

Skip (down)

Lunge (back)

High toe touch (down)

Low toe touch (back)

10 banded pull aparts

10 banded ext. pull aparts

10/side diagonal pull aparts

5 inchworms w/ pushups

10 calf raises on plate

20 line hops

Mobility

Child’s pose 1:00

Calf stretch :30/side

Skill/Strength

Double Under Practice

Go for a consecutive unbroken PR. 

WOD

5 rounds or 25 minutes:

1 lap KB farmer carry OR 3 laps run

50 double unders

20/16 cal bike or row

You may run or farmer carry, but not both.  Note what you did on the board.

Bike is recommended for this workout.

Do not drop the KBs.  Set them down on the black mats.

F:  reduce rounds and reps; single unders

P1:  55/45 KBs

P1.5:  45/35 KBs

P2:  35/25 KBs; 25 DU

C:  70/55 KBs