Thursday, November 18th, 2021

Coach led warm up

Running stretches

Then,

10 Mountain Climbers

10 KB Deadlift (Lighter KB)

10 Alternating toe touches

200m Jog

10 Mountain Climbers

5 Single Arm KB Russian Swings / Arm

10 V-ups

200m Jog

10 Mountain Climbers

10 Russian KB Swings (Lighter KB)

10 Sit-ups

200m Jog

WOD

For Time:

400m Run

50 Russian KB Swings (53/35#)

400m Run

50 Sit-ups

400m Run

50 Sit-ups

400m Run

50 Russian KB Swings

post time to wodify and whiteboard

Recovery

2 Sets:

1:00 Calf Stretch / Side

1:00 Pigeon Stretch / Side

Skill Practice

Handstand: walk, hold, or kick up

1:00 min work/ 1:00 min rest for 10 min:

Walk: distance/or plate step ups/or shoulder taps

Hold: Free stand/or wall free stand practice/or kick up to hold reps

Kick ups: kick up to hold (light wall touch)/ or planted hands kick up practice reps