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Wednesday 01122022

Warmup

Core -

3 rds

20 single leg vsnaps

20 vtucks

20 Russian twists

20s side plank

20s side plank


Posterior

Emom 9

  1. 10 Glute bridges 45 lb plate

  2. 20 hamstring curls (rig )

  3. 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

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