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 Push jerk 3-3-3-3-3 Scale: 10 minutes of push jerk progression practice
At gym wod 6:30-9 am 5 rounds for max distance of: Bike 1 minute Rest 1 minute Row 1 minute, rest 1 minute Jump rope 1 minute, rest 1 minute Bike 1 minute, rest 1 minute Run 1 minute, rest 1 minute
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