WOD

092622

By September 25, 2022 No Comments
Monday, September 26

WOD

Happy Birthday Melanie Bradshaw!

Warm-up:
10 PVC passthrough
20 Jumping jax
6 Spiderman lunge
4 Up down dog
10 PVC halo
:45 T-spine box stretch
:45 Air bike
:45 Inchworm pushup
8 Bootstrapper
8 Alt. step up/box jump
5 Single arm push press

WOD:
EMOM x 12 (4 sets)
MInute 1: 10 DB push press (Choose a load that allows you to go UB)
Minute 2: 20 Box jump (20/18″, scale height and/or reps as needed)
Minute 3: 15/10 Air bike calorie (Scale reps to complete in under :45)

Rest 3 minutes

then

9 minute AMRAP:
10 Push press
20 Box jump
15/10 Air bike calorie

Mobility:
1:00 Calf mash on DB handle
:30 Child’s pose
:30 Puppy dog
:30 Child’s pose with side stretch

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