At home wod
Iiiiiiits chipper time!
mobility:
PNF hamstrings
calf bone saw
kb reset
warmup:2x
5 lunges, elbow to floor
6 kb deadlifts
7 pushups
8 sit-ups or hollow rocks
9 1 legged hops (except Karen, Pat, Gloria and Joan! no hopping on spare parts!)
wod:
50 jumping jacks
40 kb swings
30 weighted step ups
20 lunges
10 dips
5 burpees
10 dips
20 lunges
30 weighted step ups
40 kb swings
50 jumping jacks
At home wod Mobility- Calf bone saw PNF hamstrings Painball Warm up- 6-10-12 Lunges Pushups Sit-ups Wod- 5 rounds 5 kB cleans 10 inch worms 15 jumping jacks
At gym wod 6:30-9 am 3 rounds for time of: 50-m lunge in AFSAP 1 burpee per lunge step taken Scale: 3 rounds for time of: 25-m lunge in AFSAP 1 burpee per lunge step taken
At home wod Mobility - PNF hamstrings Doorway shoulder stretch Warm up - 10-6-2 Lunges w same side elbow to floor Jumping jacks Inch worms Wod - 4 rounds 10 decline pushups 15 sumo squats (yup, sumo s