Wednesday, September 29
WOD
Warm-up:
10 Leg swings
30 Shuffle splits
20 Shoulder taps in plank
10 Shoulder circles
150m Run
10 Reverse lunge
5 Pushup
5 Up down dog
:20 Hollow hold
3 Deep squat complex
:20 Support position on rings (scale by keeping tippy toes on floor)
5 Ring negatives (slowly lower from support to bottom of dip)
4 HSPU or pike pushup
WOD:
20 minute AMRAP
Run 300m
20 Ring Dip (Scale to 10-14 reps or hand release push-up)
Run 150m
15 HSPU (scale to 10 reps and pike HSPU on box or DB strict press)
*Note that we will be doing overhead squats on Friday. Make sure to scale if you plan on attending Friday and you have not been doing dips or HSPU recently.
Mobility:
:45 Side puppy
1:30 Saddle
