Tuesday January 23, 2024

“Do one thing every day that scares you.”  -Eleanor Roosevelt

Warm Up: 
400-meter run EASY

1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (down)
– Side lunges (down and back – facing the same direction)
– Crab walk with high hips (down and back – facing the same direction)
– Burpee broad jump (down)
– Jog (back)

200-meter run MODERATE

3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (right and left) to down dog
10 bootstrappers

200-meter run FAST/STRIDE

WOD:
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats

Intermediate: 
Same as Rx

Beginner:
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats

Home Workout: 
For reps:
3:00 of dumbbell hang power cleans (35/50 lb)
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
– Use two dumbbells.

Movement scaling options:
Pull-ups: Ring rows
Push-ups: Hand-elevated push-ups
Sit-ups: Accumulate seconds in a plank hold (lower back limitation)
Air squats: Squats to a target

Cool down:
3 sets:
:20 band pull-aparts
:20 scorpion stretch/arm