Wednesday, February 9th, 2022

Coach led warm up

Foam roll

Then,

5 Rounds:

10 Banded Good Mornings

10 Leg Swings / ea. Side

:30 bike

200ft Jog (rig to wall/ wall to rig 2 times)

WOD

AMRAP 20 min:

10 Toes to bar (mod: knees to chest, or v ups)

200ft Single Arm DB Farmer Carry (50/35#) (rig to wall/ wall to rig 2 times) (50ft = 1 rep)

10 Weighted Sit-ups w/ DB (50/35#)

– Add 5 reps to the toes to bar and sit-ups after each round.

Post rounds and reps to Wodify and Whiteboard

Extra credit

Rope Climb Practice

Set 1:

3:00 Jump & Grab (No Foot Hook)

2:00 Bike

Set 2:

3:00 Jump & Establish Foot Hook

2:00 Standing Bike

Set 3:

3:00 Jump, Establish Foot Hook, & 1 Pull

2:00 Bike

Set 4:

3:00 Full Rope Climb

2:00 Standing Bike

Recovery

3 Sets:

:30 Cobra stretch

:30 spiderman Stretch / ea. Side

:30 Lacrosse Ball Calves / ea. Side

:30 Lacrosse Ball Forearm / ea. Side