Tuesday, December 3
WOD
Warm-up:
10 PVC passthrough
3 Laps around gym
5 Yoga pushup +walk dog
20 Jumping jax
12 T-spine opener
10 PVC halo
:60 OH Band stretch
10 Penguin jump
20 SU
10 DU
1 Wall walk up
2-3 Strict HSPU
WOD:
A) EMOM x 10
ODD: 2-5 Strict HSPU (Scale to a pike HSPU on box or a seated DB press, RX+ add a deficit)
EVEN: :45 Elbow plank hold
B) Open WOD 21.1
For time:
1 wall walk (Modified wall walk)
10 double-unders (single-under)
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
*Time cap: 15 min.
Mobility: (To be performed after class or at home)
:30 Child’s pose
1:00 Low dragon
:30 Puppy dog
