Workout of the Day

WOD 1 = Annie (modified)

50-40-30-20-10 reps for time of:

-Double-unders

-Hollow rocks

WOD 2 = Wellness = Front split series warm up

-40 calf raises with heels and toes touching. Keep knees locked and together

-90s elevated seiza

-40 calf raises with heels together and toes out. Keep knees locked and together

-90s squatted seiza.  Keep ankles in plantar flexion

-40 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward

-90s curled seiza. Curl toes under the foot as much as possible

-10  Pike squat

-2 min standing pike

-10  Pike squat

-90s min kneeling Achilles stretch on each side.

-90s Standing Achilles stretch each side.  Use foam roller or block. Keep heel down.

-90 s narrow hurdler each side on block/ab mats

-90 s wide hurdler on block/ab mats (each side)

3 Rounds on a 5:00 timer:

-800m run

-Max calorie row in remaining time

6min AMRAP

-21 Wall Balls 20/14

-7 Kipping Toes to bar

-rest 2 min

6min AMRAP

-30 alt DB Snatch. No more than 50/30

-15 Box Jump Overs 24/20

-rest 2 min

6min AMRAP

-25/17 cal Bike

-12 Burpees

Complete as many rounds as possible in 15 minutes of:

-5 strict toes-to-bars. No Kip or swing momentum. Controlled descent

-10 GHD sit-ups

-15 GHD hip extensions

WOD = 6 Rounds:

-6 (each side), ATG split squat. Use weight if mobile enough to keep back knee off the ground

-6 Deadlift. Make sure Descent takes twice as long as ascent. Add weight as needed

-Max set dips. If you can do more than 10 dips, add weight. If you can’t do a dip, see scaling below

Aim to Work up in weight each round

rest as needed

Scale ring dips using:

-DB bench press in hammer grip for full range of motion

-Use Deficit ring push ups in hollow body position. Adjust the inclination angle to adjust level of difficulty

-use a dip negative with assistance of feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top

See dip Scaling concepts here  https://youtu.be/NjujVHxnstc?t=34

Wellness = Plank work!

3 R:

-30sec left side plank

-30sec right side plank

-1 min plank

*try to perform unbroken. You can change up the order with each round.

rest as needed”