THU 2/29/24 WOD

Warm Up - 4 sets:  Row, ski, or AirBike: - :30 easy pace - :20 moderate pace - :10 fast pace - :10 rest - 2 sets: - :30 Samson stretch/leg - :30 up-downs - 5 elbow-to-instep/leg - 10 push-ups (on knees as needed) - 10 step back lunges/leg - 10 pike push-ups - 1 set: - 10 x shuttle runs (25 feet out and 25 feet back – DB push jerk:  6 jump and land – 6 jump, land and punch – 6 DB push jerks - 3 sets:  5 dumbbell push jerks – Find workout weight – Box step ups:  1 set:  6 alternating box step-ups, slow - Rest 1:00 - 6 alternating box step-ups, faster – Switch feet on top of the box – Mini round:  1 round:  1 shuttle run (1 rep = 25 feet down/25 feet back) - 5 double-dumbbell push jerks - 6 box step-ups – Use workout variations –

WOD

8 min AMRAP
5 shuttle runs
10 double-DB push jerks L3-50/35# L2-40/25# L1-25/10#
20 box step-ups L3-24/20” L2-20/16” L1-16/12”
– 1 shuttle run = 25 ft down/25 ft back

TOTAL ROUNDS + REPS

POST WOD - 4 sets:  :20 plank hold - :10 rest - :20 flutter kicks - :10 rest

2 sets:  1:00 T-spine foam roll - :30 band pull aparts