Wednesday September 28, 2022

Warmup

1:30 Bike/Row

Then,

2 Rounds:

10 Glute Bridge

5 Scapular Pullups

5/Side Windmills (w/ or w/out weight)  https://www.youtube.com/watch?v=ITSmgn_BQgY

30 Single Unders

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Option 1:  Strict Pullups 4-5x5

Add weight if possible.

Option 2:  Handstand Practice

Walks, pushups, holds etc. 

WOD

30 toes to bar

45 pullups

60 pushups

75 situps

90 air squats

150 double unders

In any order, partitioned as desired. 

20 minute time cap.  If you finish, record your time.  If not, record your total reps.

F:  reduce reps; ring rows; box pushups; single unders

P1:  as written

P2:  hanging knee raises instead of toes to bar; reps are 15/30/45/60/75/90

C: 

15 bar muscle ups

30 chest to bar pullups

30 toes to bar

50 GHD situps

50 pistols (25 each side)

200 double unders

200 feet handstand walk (approximately 4 lengths of the turf)