At home wod
mobility:
kb reset
banded shoukder to opposite heel
warm up:2x
6-skill work of pvc snatch (yes. Yes it does)
6 - one arm kb Russian swings
6 knee ups
6 lunges
wod: 6x
Grab a kb or db, just one - take a lap (I.e.: kitchen, down hallway to bedroom and back to kitchen (work stairs in for a plus!)
15 pushups
15 squats
15 dips
At gym wod 6:30-9 am For time: Row 500 meters 15 parallette handstand push-ups Row 500 meters 15 strict handstand push-ups Row 500 meters 15 kipping handstand push-ups Scale: For time: Row 500 meters
At gym wod 8-9 am 5 rounds for time of: 20 wall-ball shots 10 med-ball weighted pull-ups ♀ 10-lb ball to 9-ft target, same ball for pull-ups ♂ 14-lb ball to 10-ft target, same ball for pull-ups Beginn
At gym wod 6:30-9 am Complete as many rounds as possible in 30 minutes of: Run 400 meters 10 deadlifts Run 400 meters 30 sit-ups ♀ 95 lb ♂ 135 lb Scale: 20 minutes, speed walk, weight