20220421

Warmup:

200M jog

8 scap pull ups

8 box step ups

10 Shoulder taps in plank

200M jog

8 kip swings

5 box jumps

2 wall walks

Super Squat Hip Sequence – video courtesy of Mobility WOD

WOD:

4 Rounds:

400M Run

30 Pull Ups

20 Box Jumps (24″/20″)

10 Handstand Push Ups

 

35 Min Time Cap

With “Murph” not that far off, expect to see more WODs with higher volume of running, pull ups, push ups and air squats in it.  Feel free to wear a weighted vest for the run and pull ups piece.

Scaling Options:

Run -> 500M Row

Pull Ups -> Buddha Pull Ups -> Ring Rows

Box Height -> 20/16 -> as needed

Strict HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press

Cool Down:

Kneeling shoulder stretch on box – 2 min

 

Pigeon pose on box – 1 min per side

Video courtesy of The Active Life

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s