Tuesday, March 16
WOD
Happy Birthday Mike Kulas!
Warm-up:
10 Shoulder circles
4 Inchworm pushup
10 Single leg v-up
8 T-spine rotations
20 Shoulder taps in plank
8 Hollow rock
10 Scap pushup
4 Box walk up + Pike pushup
2-3 of each pullup variation in WOD
WOD:
2 minutes at each station for QUALITY. Use this opportunity to work on form and don’t worry about how many reps you get.
C2B Pullup (Jumping C2B)
HSPU (Pike push-up on box)
Tuck-Up
Rest :90
Pullup (Jumping)
Push press (105/75#)
V-up
Rest :90
Strict Pullup (Ring Row)
Push-up
T2B (Knee raise)
Home WOD/Zoom:
Same as above
Sub Renegade row for C2B & Regular pullup
Bent over row w/ 2 second pause at top for strict pullup
Mobility:
1:00 Puppy walk outs (walk in and out of puppy dog)
1:00 Side puppy walks (walk side to side in puppy)
1:00 Archer
