Wednesday, September 1, 2021
WARM UP – MOBILITY
** Grab a med-ball to warmup with **
Big dynamic warmup/stretch
Warmup some med-ball drills:
Squats, presses, wallballs, Russian twists etc.

WOD A
HUNDREDS & THOUSANDS
For time:
1,000m Run
100 Wallballs 20/14lb
1,000m Run
100 Sit-ups
1,000m Run

100/80 Push-ups

  • Challenge yourself with higher rep sets today that require some strategy and breaking up, but ultimately be smart and scale reps down to 60-80 if needed, or cap yourself at about 5 mins per exercise
  • Run distance can be lowered, or subbed for 1km row/ski, or 2.5km bike
    WOD B
    2-3 Sets:
    20-30 Russian twists (med-ball optional)
    10-15 Supinated banded external rotations + 10-15 supinated band pull-aparts
    30-45 secs pec stretch /side

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