20220221

presidents-day 2022

Pic courtesy of BlankCalendarPages.com. With today being Presidents Day, wanted a WOD we could do either at the Combat PT Tent (if open) or at the track

Warmup:

400M Jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

10 Cobra to Down Dog

5 Cobra to Hip Snap

On Pull up bar: Perform 5 reps of: Scap Pull up, kip swings, kipping knee raise,

WOD:

4 Rounds:

Run 800m

30 Burpees

30 Toe2Bar

Keep the run and burpees at a steady pace, and go for manageable chunks on the Toe2Bars

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Run -> 1000M Row -> 200 Double Unders

Cool Down:

Cobra Pose – 2 Min

 

Scorpion stretch – 1 Min per side

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