at home wod Mobility:
PNF hamstrings
kb reset
couch
warm up:
10-8-6
kb swings
dips
high knee skip across the room
wod:
how are those stairs? Need cleaning?
7 rounds -
inchworm up the stairs
- do three pushups at some point in the worm
10 jumping jacks at top of stairs
- run back down the stairs (careful!)
lunge up the stairs, two at a time
10 back extensions
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