Warlock! Allison Armstrong is running a 10K for Sparrows Nest in December!
If you want to support Sparrow’s Nest of the Hudson Valley and Allison Just Click Here
Sparrow’s Nest of the Hudson Valley has a mission of providing two meals once a week, to the families of caregivers and children diagnosed with any type of cancer.
Partner Warm Up:
7 minute Clock
Teams who complete the most 100m intervals win
Partner A: Rows to 100m. For every meter Partner A rows under
or over 100m, they must perform 2x that many reps of a penalty movement
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
V-Up Review and Mini Round:
3 Minutes
10 Tuck-ups
5 Partial V-ups, Touch Shins
5 V-ups
WOD:
For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups
Time: 11 Minutes
Loading: 1/5
Skill:3/5
Volume: 5/5
Intermediate:
For Time:
120 Air Squats
50 V-ups
90 Air Squats
40 V-ups
60 Air Squats
30 V-ups
Beginner:
For Time:
90 Air Squats
40 Tuck-ups
60 Air Squats
30 Tuck-ups
30 Air Squats
20 Tuck-up
Movement scaling options:
Air Squats: Reps, Lunges
V-ups: Tuck-ups, Sit-ups, Reps
Cool down:
2 Sets:
30 Seconds Press-up Stretch
30 Seconds Groiner Stretch / Side