There are several of you that have been practicing your running as part of your warm-ups. And you are seeing benefits of getting better! There are other skills that can be practiced, other than just running. Double Unders are a good example of skills we might need to practice. Then there are other things that we just suffer through when they come up in a workout, like Toes-2-Bar, or Knees-2-Elbows, Overhead Squats, Squat Snatches, Ring Dips, Handstand Push-ups. I will start helping out by adding in some ancillary movements that will help us get better at some of these hard things. Get ready!

MONDAY 8-29-22
Strength WOD: Back Squat (3x5)
then:
5 Rounds for time:
10 Handstand Push-ups
20 GHD Sit-ups

TUESDAY 8-30-22
"Nancy" 5 Rounds for time:
400 meter Run
15 Overhead Squats (95,65)

WEDNESDAY 8-31-22
AMRAP in 20:00
10 Double Unders
20 Push-ups
30 Squats

THURSDAY 9-1-22
Strength WOD: Shoulder Press (3x5)
then:
AMRAP* in 10:00
200 meter Run 
Max Reps Pull-ups
Max Reps Ring Dips
*Score is rounds and total reps of each

FRIDAY 9-2-22
5 Rounds for time:
15 DBx2 Hang Power Cleans
10 DBx2 Push Press
1-2* Rope Climb
*If you can do consecutive Rope Climbs with no waiting, do 2.

SATURDAY 9-3-22
Open Gym at 8am and 9am
Posted in Workout of the Day

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