Workout of the Day

WOD: 5 Rounds not for time

-10 alternating weighted lunges

– single leg bridge (10 each leg) OR single leg bridge curl(5 each leg) OR gliding leg curls (10 total)

You don’t  need to gofast.

Rest long enough to increase effort but don’t get cold

Aim to keep the torso upright and the back leg straight withthe heel up. Do not work into any sort of pain.

Start light and add weight through rounds as needed.

Focus knee alignment while engaging the whole hip, bothglutes and the whole leg, more than adding weight quickly

You can test the second movement to see where your abilitieslie.

Single leg bridgehttps://www.youtube.com/watch?v=AVAXhy6pl7o

Use sliders for the single leg bridge curl options

https://www.youtube.com/watch?v=ykqyFdj2C0E

https://www.youtube.com/watch?v=dE5d39sErBU

gliding leg curls https://youtu.be/0a_fVS2s4Ho?t=240

WOD = Zercher squat.

10 sets of 2 reps. Experiment with a max weight. The goal ofto day is to work close to your max, where the limiting factor is posture.

Use bands or long sleeves to add comfort to the elbows

Zercher Setup= https://www.youtube.com/watch?v=oM4r590KznU&feature=emb_logo

Zercher Points of performance https://www.youtube.com/watch?v=nwx6Ip7hd3I&feature=emb_title

Finisher

Front and back scale

Best done barefoot

3R

-30s front scale with one leg into

-30s back scale with the same leg

-switch legs and repeat to complete the round

WOD 1:

21-15-9 Reps for time

-KB Swings (70/53)

-Burpees

WOD 2:

15:00 EMOM

Minutes 1-5: 4 Power Snatches

Minutes 6-10: 3 Power Snatches

Minutes 11-15: 2 Power Snatches

Increase weight asable

5R.. Every 2 min. Alternate between A and B. Forexample. Start at A, then at 2 min perform B. Return to A at min 4.

-A: bike 15/11 cal

-B: 30s of strict pull up work

Share distanced space with partner and wipe as needed.

The goal of the WOD is to spend time at max output with alarge amount of recovery.

Go hard and take advantage of the long rests.

If you don’t have strict pull ups then work on max hold chinabove bar for time. BE sure to grip the bar with the center of your palms anddevelop your forearm grip strength.

Ring rows are a scaling option for people with few pull ups.See pull up chart