10.08.2021

Warm Up

3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups

WOD

retest Test 6-muscle endurance

5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
rest 60 seconds
1min AMRAP hand release push ups

Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

06.22.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups



Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups



Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

03.26.2020

3 sets of
yoga push ups x 8 reps
prone floor angels x 8 reps
scap push ups x 8 reps
side plank rotations x 8/side




WOD:  Filly wod
5 Sets
A1. Dumbbell Cyclist Squats x 8-10reps; 2sec lowering
rest 30sec
A2. Dual KB Rack Wall Sit; 30-40sec hold
rest 30sec
A3. Skater Squat; 6-8/leg
rest 30sec
https://www.instagram.com/p/B9W412vFaCz/




20-18-16-14-12-10-8-6-4-2

feet handstand walk or quadruped crawl or gymnastics bear walk
10 V-ups or tuck up after each set of walks (so that's 100 v-ups)
rest as needed