WOD Wednesday November 1, 2023

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 dead bugs

:30 hollow body hold

10 scapular pullups

10 kip swings

10/side Russian KBS

3/side Turkish get ups

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Superset

3-4x8 barbell lunge (front or back)

3-4x8 barbell bent over row

WOD Primer

2 rounds:

5 wallballs

3 toes to bar/hanging knee raises

5 KB swings

WOD

30/24 cal row or bike

21 wallballs

21 toes to bar

21 KB swings

Rest 2 minutes

25/20 cals

18 wallballs

18 toes to bar

18 KB swings

Rest 2 minutes

20/16 cals

15 wallballs

15 toes to bar

15 KB swings

F:  air squats instead of wallballs; situps instead of toes to bar

P1:  55/35

P2:  35/25; hanging knee raises

C:  70/45; heavy wallball; bike cals