Wednesday
Warmup/Mobility)
5 mins running, lower body dynamic, hip flexor stretches
Band dislocates, pull-aparts, raises, presses
WOD A) Skills 3 Rounds:
90 secs Handstand practice – holds or walks
30 secs Rest
90 secs 2-4 Skin the cats – or practice ball-ups / inversions on rings
30 secs Rest
WOD B) For time:
1km Run
25 GHD situps
25 DB walking lunges 45/30’s – held by sides
800m Run
20 GHD situps
20 DB walking lunges
600m Run (3 x 200m)
15 GHD situps
15 DB walking luges
400m Run
10 GHD situps
10 DB Walking Lunges
*Int: 20-15-10-5 GHD’s, Beg: 4 sets of 10 half ROM
