At home wod
Mobility-
PNF hamstrings
Kb reset
Warm up -
5-10-15
Kb swings
Lunges
Jumping jacks
Wod-
‘Murph’
The full workout is: (likely non of you should be doing this, you aren’t conditioned it!) divide up reps as needed.
Run 1 mile
100 pull-ups
200 sit-ups
300 squats
Run 1 mile
Scales!
Do 1/4 or 1/2 of above
Sub table pull-ups (video in next post)
Sub pushups
Sub db push press
Take care of yourself. Remember you’re not conditioned to be going all out on the full version.
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