Tuesday September 6, 2022

“Live out of your imagination, not your history.” – Stephen Covey

Warm Up: 
AMRAP 7:
100/150-m row or ski or 200/300-m bike
10 alternating elbow to instep
8 broad jumps
6 push-ups to down dog

Specific Warm-Up: 
1 set:
10 up-downs
:20 plank hold

1 set:
10 up-downs to a target (6 in)
20 mountain climbers

1 set:
10 burpees-to-target (6 in)
10 sit-ups

WOD:
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups

Time Cap: 13 Min

Intermediate: 
Same as Rx

Beginner:
5 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups

HOME WOD: 
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups

Movement scaling options: 
Burpee to target: Reps, height, up-downs, reverse burpees
Sit-up: Reps, hollow rocks, :40 plank hold

Partner option:
7 rounds for time with a partner:
15 burpees over your partner
20 med-ball sit-ups

Post-Workout Skill Work: 
3 sets:
25 GHD hip extensions
– Rest as needed between sets.