6pm 2.24.21
Warm Up:
With a Broomstick* complete 2 rounds of:
10 Shoulder Pass Throughs
10 Full Body Rocks
10 Get Ups
10 Squat to Press up
*use for all warm-up movements
Followed by 5 mins row, ski, bike or run
WOD:
35-25-15-5
Squat to Press
Ring Rows
Farmer’s Carry to 5th and Highbury
35-25-15-5
Odd object ground to overhead
Shoulder tap plank up-downs
Farmer’s Carry to 5th and Highbury
WOD notes: 2 Farmer’s Carries in WOd. 1 after Squat to Press/Ring Row reps completed and one after G2OH/up down segment. Carry can be replaced with a 5 min static weighted hold. Home gym ring row sub are tri-cep dips, go as low as possible, if greater challenge needed add light weight if available. For other movements select weights that allow sets of 5-10. Find challenging foot position for ring rows i.e. sets of 5/max 10 at a time. Odd objects are plates, one dumbbell, medicine ball for G2OH. Use 2 dumbbells or KB for carry, at weight that requires only a couple quick breaks. Keep chest up and shoulders back!
Cool Down: 5 mins bike, row, ski, run plus 10 head nods/rotations/bird dogs :30 each side reaching pigeon, child’s pose with belly breathing :60.
Soar on friends!
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