Wednesday, October 9
WOD
Do you want to learn how to do double-unders or work on your technique so that you can string them together? Coach Benja & Coach Tore will be holding a DU skills session on Saturday, October 19th at 10am! Cost is $25. Register here!
Warm-up:
10 Leg swings
10 Bootstrappers
6 Step-up
12 Single-leg v-up
10 Superman
12 Figure 4 glute bridge
10 Top down deadlift
6 Box jump
WOD:
A) FT:
7-7-7-7-7-7 Deadlift (225/155, no heavier than 65% of 1RM)
21-15-9-9-15-21 Box jump (28/24”) *Scale to 15-12-9-9-12-15
*14 min cap.
B) 3-4 Rounds for quality:
12 Single-arm DB bent over row (50/35#)
12 Banded hamstring curls
*10 minute cap.
Mobility: (To be performed after class or at home)
1:00 Frog
1:00 Couch stretch
