Tuesday 7.27.21

HAPPY BIRTHDAY ALYSSA! – we will do her bday WOD tomorrow, with a special request for Cleans 🙂

WARMUP

3x

1 min cardio

3 Push-up to down dog

3 burpees

5 Scap Retractions

3 Kip Swings/Pull-ups

5 DB Strict Press

STRENGTH

Bench Press

10-8-6-4-2

Start around 40-50% and work up to 80-90%

Bent DB Rows

4×8-10

WOD

25 Burpees

500m Row/Ski

25 Pull-ups (Rx+ C2B)

500m Row/Ski

25 Handstand Push-ups

500m Row/Ski

25 Wallballs Rx+ 25/20 Rx 20/14 Fit 14/10

500m Row/Ski

*Goal: sub 25min

*This workout was intended to be all 400m Runs, but do to the heat I have changed it to rowing. Feel free sub a 400m run for any row. If you didn’t bike yesterday, you can sub a 1k bike.

NOT OPTIONAL POST WOD

Pigeon Pose

Lying Shoulder T stretch