Saturday May 13, 2023

“Do not take life too seriously. You will never get out of it alive!” -Elbert Hubbard 

Warm Up: 
400m run EASY

1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (see video, down)
– Side lunges
– Crab walk (focus on maintaining high hips)
– Burpee broad jump

200m Run MODERATE

3 rounds for quality
5 Scap pull-ups
10 Plank shoulder taps (R/L) to Down Dog
10 Bootstrappers

200m Run FAST/STRIDE

BENCHMARK WOD: ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Intended Stimulus: 14-20 Minutes

Intermediate: 
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats

Beginner:
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.

HOME WOD: 
Equipment: 
For time:
100 DB renegade rows (50 per arm)
100 push-ups
100 sit-ups
100 squats

Bodyweight: 
For time:
100 walking lunge steps
100 push-ups
100 sit-ups
100 squats

Movement scaling options:
Pull-ups: Reps, jumping pull-ups, ring rows (no more than 50 reps)
Push-ups: Reps, hand-elevated push-ups
Sit-ups: Reps, accumulate 1:00 in a hollow hold with bent knees
Squats: Reps, squat to a target, box step-up (squatting limitation)

Partner option:
For time with a partner:
150 pull-ups
150 push-ups
150 sit-ups
150 squats
– One person works at a time, partners split reps evenly.

Cool down:
3 sets:
:45 child’s pose
:45 frog stretch