Workout of the Day

WOD1; 6 Rounds for time

-Bike 25/20 cal

-rest 3 min

WOD
-10 ATG split squats each leg. Start with weaker side
-10 GHD hip extensions
-10 ATG split squats each leg, Start with stronger side
-10 GHD back extensions
-10 ATG split squats each leg. Start with weaker side
-10 GHD hip and back extensions
-10 ATG split squats each leg, start with stronger side
-10 GHD arch ups https://www.youtube.com/watch?v=LZimS-ucFgc

Rest as needed. You may adjust weight during the WOD. For all sets of ATG split squats, do all 10 reps consecutively on one side before moving to the other side.

WOD:Complete as many rounds as possible in 20 minutes of:

-20-cal. row
-15 dips
-10 dumbbell Turkish get-ups

No more than: F 35-lb.  M 50-lb.
You may switch TGU weights during the WOD

Break dips up early and often. Sets of 3 to 5 are fine
If you can’t do a set of 5 -8 when fresh then scale down

WOD1 = Complete as many rounds as possible in 12 minutes of:
-200-m run
-15 GHD sit-ups

Then.. review pulling WORK and MOBILITY options
Warmup 2
-10 wrist rotations each direction
-10 elbow rotations each direction
-10 arm swings each direction
-10 scapular pulls
-10 alternating one arm hangs

WOD 2 = Ring rows: GB rope climb pull intro
Aim for 4 rounds of work-mobility, but take your time coaching. If folks only get one or two rounds, then we treat this like wellness or an easy pulling day.

WOD Back squat 3-3-3-3-3 reps
Rest about 90s to 2 min between sets. Full recovery but don’t get cold.

If you have no idea of your 1RM or have never tested it, today we will do and increasing weight rep scheme of
6-5-4 -3-2-1-1-1-1
To range find for your 1RM