Friday
Warm Up: 800m Run 2 lengths Bear Crawl 2 lengths Crab Walk Lay on Back: kick opp leg to opp. arm (10 reps each leg) keep moving, hold 1 sec only Lay on Stomach: Head down, arms out, palms down: Kick opp leg to opp. arm (10 reps each leg) Skill: Pushup/HSPU If you have not done this before: Pushup Test: Warm up with 1 set of max pushups. No Knees allowed on pushups. Scaling will be with plates/mats. Set: 3 rounds of 5 to 8 pushups/HSPU's. Rest 2 to 3 mins between sets, and do mobility stretches between sets.If Tuesday was succesful, add one more pushup/hspu per set. WOD: Complete as many reps as possible in 25 minutes. 20 calorie row 30 Wallballs 20/14lb 20 toes to bar 30 Box Jumps 24in/20in 20 SDHP 2 pood/1.5 pood 30 Burpees 20 shoulder to overhead 135/95 3 rope climbs or 200m legless row Patrick Baraber 11:12 (108lb kb, 120 foot sled pull, sled plus 165lbs) Samantha Briggs 13:06 (75lb kb, 120foot sled pull, sled plus 115lbs) Comments are closed.
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