Life offers you so many doors.  It is up to you to decide which ones to open and which to close  – said wise unknown source

I’m partial. Come through the gym doors tomorrow and take-off into the week!

Athletics workout: 6pm 1.18.21

Warm Up:

2 Rounds of 45 seconds of each movement:

Squats with high knees

Bar or ring hang

Wall Sit

Rocking push-ups

WOD: Freebird

AMRAP 35

3 rounds:

9 Front Squats

7 Toes to Bar

5 lateral burpees over Front Squat (FS) implement

Then:

30/21 calorie row

Set-up for this conditioning piece is to complete all three rounds of 9-7-5 before moving on to the rower for 30 calories. Once off row, repeat flow again as many times as possible in 35 minutes.

* For clarity, the flow will be:

9 Front Squats

7 Toes to Bar

5 Lateral Burpees over FS implement

9 Front Squats

7 Toes to Bar

5 Lateral Burpees over FS implement

9 Front Squats

7 Toes to Bar

5 Lateral Burpees over FS implement

30 Calorie Row

Re-set out:  1 min or 20 reps each of : on elbows head nods, on elbow head rotations (look for feet), slow hamstring rolls, bird-dogs, windshield wipers, cross-touch dead-bugs, prone belly breathing

WOD Notes:  The goal of this workout is steady unbroken movement, select weights and movement subs to accomplish. To prepare practice T2B x 3-5 mins to find right sub and warm up front squat with 3-5 reps till appropriate selection made, then complete one test round of 3 reps of each movement. WOD Mods: Home Gym: weighted sit-ups for T2B or toe raises,  odd object front squats, 2 mins of 10 m shuttle runs in house.  In gym:  Barbell or DB Front Squats, Toes to Bar options are: Hanging knee raises or knees to chest/waist/t2b attempts, 15 ab mat sit-ups or :45 second plank, t2b attempts, 21 calorie ski erg or 400 m run for row.