1) STRETCH:
2) WARM UP:
**SKILL WORK**
HAND STAND PUSH UP
PISTOL SQUAT
PISTOL SQUAT
3) W.O.D:
YOU PICK:
(1) HSPU; 15min Skill Work (Progressions) + 30 HSPU for TIME.
(2) Pistol Squat; 15min Skill Work (Progressions) + 100 Alternating Pistols for TIME.
*Pick Option (1) or (2), scale for WOD if needed and post details and time to comments.
**RAMP WOD**
4 ROUNDS FOR TIME:
400M RUN (.25MILE)
20 ALTERNATING OVERHEAD LUNGE #45 (BARBELL ONLY)
*POST TOTAL TIME TO COMPLETE IN COMMENTS. ALTERNATING MEANS LEFT FOOT FORWARD / RIGHT FOOT FORWARD, SWICH ON EACH REP (10L/10R PER ROUND).
**OVERHEAD LUNGE SHOWN HERE (THIS IS NOT ALTERNATING, YOU WILL ALTERNATE EACH REP)**
YOU PICK:
(1) HSPU; 15min Skill Work (Progressions) + 30 HSPU for TIME.
(2) Pistol Squat; 15min Skill Work (Progressions) + 100 Alternating Pistols for TIME.
*Pick Option (1) or (2), scale for WOD if needed and post details and time to comments.
WHITEBOARD
**RAMP WOD**
4 ROUNDS FOR TIME:
400M RUN (.25MILE)
20 ALTERNATING OVERHEAD LUNGE #45 (BARBELL ONLY)
*POST TOTAL TIME TO COMPLETE IN COMMENTS. ALTERNATING MEANS LEFT FOOT FORWARD / RIGHT FOOT FORWARD, SWICH ON EACH REP (10L/10R PER ROUND).
**OVERHEAD LUNGE SHOWN HERE (THIS IS NOT ALTERNATING, YOU WILL ALTERNATE EACH REP)**
**RAMP WOD**
ReplyDelete4 ROUNDS FOR TIME
20 ALTERNATING OVERHEAD LUNGES #45
1O PUSHUPS
5 PULL UPS
TOTAL TIME: 9:38
FOLLOWED BY 2 MILE RUN - 19:38