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Wednesday, February 24, 2021

Wednesday, February 24th

Warmup:

10 Minute AMRAP

10 Lateral Box Step Ups

:30 Ankle Dorsiflexion Stretch/Side

5 Inchworm Push Ups

:45 Easy Machine

Skill/Bodybuilding:

5 Sets:

4 Tall Box Jumps

*Superset with 8 Pistols

Note: Build in height with the box jumps. If you are unable to do pistols, you may loop a resistance band across the squat rack for assistance or do pistols to a box. The box jumps should be fairly challenging but not impossible. 

WOD:

4 Rounds:

10 Handstand Pushups

15 Wall Balls

20 Calorie Row

Rx+: HSPU, 20/14#

Rx: 7 HSPU, 20/14#

Intermediate: 10 Pike Pushups, 16/12#

Beginner: 10 Knee/Hand-Release Pushups, 12/10# Wall Ball

Note: Try to pick a challenging pushup option. However, you should not need to do singles at any point during the workout. Wall balls and calorie rows should both be performed unbroken. 

Cooldown:

Stretching

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