At home wod
Mobility -
PNF hamstrings
Doorway shoulder stretch
Warm up -
3x
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 stance. No need for loin cloth tho...)
15 jumping squats
Scale: harder push-up scale than norm, reg squats
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