Warmup
Core -
3 rds
20 single leg vsnaps
20 vtucks
20 Russian twists
20s side plank
20s side plank
Posterior
Emom 9
10 Glute bridges 45 lb plate
20 hamstring curls (rig )
30 S free hs hold / wall
Wod
For Time [20 Minute Time Cap]:
100 Double Unders
2,000 Meter Bike
300-ft. Handstand Walk / 1 arm oh lunge 50/35
2,000 Meter Bike
100 Double Unders
DOUBLE UNDERS
- Reduce Reps
- 250 Single Unders
- 2:00 of Practice
- 100 Line Hops
2,000 METER BIKE ERG
- Reduce Distance
- 1,000m Row
- 800m Ski
- 800m Run
- 600m Air Run
HANDSTAND WALKS
- Reduce Distance
- 100 Handstand or plank Shoulder Taps
- 300 ft 1 arm oh walking lunge
Opmerkingen