at home wod
Mobility:
Door jamb shoulder stretch
couch
pnf hamstrings
warm up:
During warm up, accumulate 1 minute in bottom of your squat
3 rounds
6 kB swings
10 squats
12 jumping jacks
2 TGU’s (you know what it means...)
wod:
1 minute each, for three rounds
pushups
dips
burpees
rest
At gym wod 6:30-9 am Scaling: Though twice the reps of Isabel, this workout should still be fairly quick. Reduce the loading and reps to complete it in under 10 minutes. For time: 45 snatches ♀ 95 lb.
At gym wod 8-9 am For time: 20 back squats 40 toes-to-bars 60/40-calorie row ♀ 125 lb ♂ 185 lb Scale: For time: 15 back squats 30 hanging knee raises 45/30-calorie row ♀ 55 lb ♂ 75 lb
At gym wod 6:30-9 am Complete as many rounds as possible in 10 minutes of: 5 burpees 1 rope climb, lying to standing 30 single-unders scale: 5-7 rounds