Monday, September 11
WOD
Happy Birthday, Erin Gilmore!
Warm-up:
:30 Each movement
Bootstrapper
Spiderman lunge
Up down
Mountain climber
Air squat
Bike
Penguin jump
Push press
then
:30 Max DU/SU
:45 Max air bike calorie
:15 Max DB thruster
:45 Max Burpee over DB
*Record reps for each of the above movements, you will use these target reps for the WOD!
WOD:
EMOM x 28 (7 sets)
Minute 1: DU/SU
Minute 2: Air Bike Calorie
Minute 3: DB Thruster (Rx-50/35#, Scale I-35/25, Scale II-25/15)
Minute 4: Burpee Over DB
*Perform same reps each interval as the target number obtained in warm-up.
Mobility:
1:00 Frog
1:00 Low dragon
