Wednesday September 20, 2023

“I never dreamed about success. I worked for it.” — Estée Lauder

Warm Up: 
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups

Skill Work: 
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.

PARTNER WOD:
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

Time Cap: 11-15 Minutes

Intermediate: 
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

Beginner:
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

Home Workout: 
3 rounds for time with a partner:
60 V-ups
12 wall walks
– One athlete moving at a time. Athletes may alternate as they see fit.

Movement scaling options:
Toes to bar: Knees-to-armpits, hanging knee raises, V-ups, lying toes-to-bars
Wall Walk: Reps, partial range of motion, inchworms

Cool down:
Accumulate:
1:00 banded shoulder stretch/side