Group Warm-up
3 NFT:
35 DUs / 70 Singles
15 Air squats or OHS with PVC
5 Pause push ups (3 second lower, 1 sec pause at the bottom)
20 Arm circles forward and backwards
10 Good mornings with PVC or broomstick
10 Single leg lateral lunge (L+R = 2)
Review
Kipping HSPU
Daily WoD
DOWNWARD LADDER: HSPU AND ROW
For 10 Rounds: Do 1 less HSPU and 2 less cals on the rower per round, starting at 10 and 20 respectively. E.g. 10 HSPU, 20 Cal Row, then 9 HSPU 18 cal Row. Finish with 1 HSPU and a 2cal Row.
a) Push Press (from ground) 115/80 b) 95/65 c) 75/45
Coach’s Notes
If this looks familiar, it should! We did it backwards last Wednesday. I want you comparing your times from the two weeks to understand the difference in up and down ladders and how you should be pacing them!
Mobility
Roll Posterior Chain
Lax Shoulders