At home wod
Midnight to midnight...
Mobility-
PNF hamstrings
Doorway shoulder stretch
Warm up-
Spend 10 minutes on this movement
https://images.app.goo.gl/4avZBey638Ux5tDd9
Wod-
3x
Crawl up the stairs forwards... then backwards (harder than you think...)
15-12-9
Jumping jacks
Kb swings
Squats
Crawl up the stairs forwards, then backwards to starting point.
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