Warmup:

1:00 row

10 Spider-Man lunge w/twist

5 Back Roll to V-Sit

10 Alt one-leg RDLs to kick

10 Hollow Rocks

10 Alt V-Ups

10 light DB Windmills per side – see video below, courtesy of Functional Bodybuilding

1:00 Ski Erg

WOD:

For Time:

50-40-30-20-10:

Cal Row

Ab-Mat Sit Ups

5 Min Rest, then…

21-15-9:

L-Arm DB Push Press (50/35)

Cal Ski Erg

R-Arm DB Push Press

Score = Total Time to complete

Video courtesy of Marcus Filly.

Little “Double-WOD Wednesday” for ya!  Part 1 in pretty straight forward.  Grind through the cals and move smoothly through the sit ups. On part 2, your core will be taxed again when doing the single-arm push press.  Don’t relax the core and make your body lean to one side.  Stay as straight up and down as possible!

Scaling Options:

Ab-Mat Sit Ups -> Feet anchored (ELITE: GHD)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Thread the Needle Stretch – 1 Min per side

Cobra Pose – 2 Min