Warmup:
2 Rounds:
200M jog
5 KB deadlifts
5 Russian swings
5 Push up to downward dog
5 box step ups
5 cal bike
Then..
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
“Make You Own Mess”
Complete the following work in any order/rep scheme that you choose:
80/60 Cal Bike
1 Mile Run
60 Am KB Swings (53/35)
40 Goblet Squats (70/53)
32 Handstand Push Ups
20 Box Jumps (30”/26”)
Time Cap: 35 Min
Pic courtesy of Medium.com. Anyone ever read those “Choose you own Adventure” books as a kid? Well, today’s WOD is kind of like that. We give you the total work that needs done, and you break it up any way you want, in any order you want. Want to just go as written? Do it! Want to start with HSPUs or the high box jumps? Sure!!! Want to break it up into, oh say…4 Rounds of 20 Cal Bike, 400M run, 15 KBS, 10 goblet squats, 8 HSPUs, and 5 high box jumps? Knock yourself out! As long as you finish all the work before the time cap, you are good!
Scaling Options:
Run -> 2K row
KB weight for KBS -> 35/25 -> as needed
KB weight for goblet sq -> 53/35 -> as needed
HSPUs -> pike push ups off box -> pike push-ups off floor
Box height -> 26/22 -> 24/20 -> as needed
Cool Down:
Kneeling Lat Stretch – 1 Min per side
Pigeon pose on box – 1 Min per side
Keeling shoulder stretch on box – 2 Min
Video courtesy of Train FTW.