WEDNESDAY
| Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers,
Bird-dogs, Fire hydrants, Air squats w. thoracic twists, Scap pull ups, hollow and arches, Push up complex, mountain climber complex Cossack squats, Squat jumps HS holds, pulses and lowers. Box steps, box jumps
|
|
Skill Development
10 Minute EMOM
· 1st Min: Hanging Knee-raises with wallball/weight · 2nd Min: Handstand hold or push-up progressions
|
|
WOD
For Time:
20 Minute CAP
10-9-8-7-6-5-4-3-2-1
· Handstand Push-ups OR Push-ups · Box Jumps (RX 24”/20”) · Calories
Challenge yourself:
1. do it as a chipper – 55 of each movement OR
2. work your way from 10 to 1 and then go back up from 1 to 10.
|