Karisa Moler Karisa Moler

Monday, September 22 - Saturday, September 27

Monday, September 22

Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + alt reverse Samson + weighted bootstrapper from box or bench + thoracic reach/side from runners lunge 

Strength

Every :90 x10 (15:00) -

5-5-4-4-3-3-2-2-1-1

Power or squat snatch, touch and go (start light and build every 2 rounds as able) 

WOD:

12:00 AMRAP - 

20 sit-up, weighted or GHD if able 

20 DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15) 

Accessory

Accumulate 30/side side lying banded open book stretch 

https://youtube.com/shorts/_2iQhZaUXd0?si=mGwCX-wQZ4hkGQ0W

Tuesday, September 23 

Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 pvc pass through + 5/side KB windmill (light) + 10 alt Cossack squat + :30 jump rope + :30 easy row, bike, or ski 

Strength:

In 15:00, superset the following x4 (:90 rest between supersets) - 

  1. 10-12 incline DB bicep curls (2 @ light/moderate weight)

    https://youtu.be/XVQBeug_9LU?si=TlnbWQi7qjCJ4dGb

  2. 12-15 push-up, deficit if able

    https://youtu.be/B68Foe2DkfI?si=Cvh3XUOtY_X627QP

WOD:

15:00 EMOM - 

  1. 10/8 calorie bike 

  2. 15/12 calorie row or ski 

  3. :40 max jump rope (doubles or singles) 

*Athlete may scale by adding a minute of rest and/or by lowering reps 

Accessory

3x10-12 rear delt crossbody pull (banded or cable)

https://youtube.com/shorts/tt9EmQRyLys?si=17rx7uBYQXjLSHd0

Wednesday, September 24

Warm-up:  15:00 AMRAP - 8 barbell bent-over row (light) + 10/side scorpion stretch + 12 alt groiner + 10/side 1-arm ring row + 8 kip swing + :30/side calf stretch

Strength:

12:00 EMOM - 

  1. 8-10 barbell bent-over row (135/95 or 95/65 or 65/45) 

  2. 10-12 chest supported DB lat kickback (2 @ moderate weight) 

    https://youtu.be/BOOVTnFLDPI?si=0hS7IRgmARIHFk2_

  3. Rest 

WOD:

5 rounds for time - 

400 meter run or row (scale to 200)  

5 bar muscle-up or 10 pull-up 

Accessory

1:00/side overhead banded lat stretch 

1:00 banded straddle stretch 

https://youtube.com/shorts/1L0PB5KrIt8?si=Qt1JsklOGZTsOYej

https://youtube.com/shorts/T23cCVPsFCg?si=E5nm6Yvmi2OudRuL

Thursday, September 25

Warm-up: 8-6-4 back squat (light) + lateral box step-over + supine toes-to-rig + alt thoracic reach from low squat + alt hamstring scoop + :30/side pigeon stretch 

Strength:

In 20:00, complete the following @ steady pace - 

10-8-6-4-2

  1. Back squat (start light and build to 8/10 RPE) 

  2. DB/KB goblet lateral box step-over  (53/35 or 40/35 or 30/15)

    https://youtu.be/4SYPu67tu70?si=4jl7ZmVzbzhpDJvH

  3. Strict toes-to-bar or knees-to-elbow

    https://youtu.be/xX9Hzi7Onnw?si=YuR56ARNiXXhCgwL 

    https://youtu.be/_DUlB4YpZRw?si=i0_hm31SKhm1ac5n

Accessory

Superset the following x3 (:90 rest between supersets) - 

  1. 10 hip thrust @ moderate weight 

  2. 10 hamstring curl @ moderate weight 

Friday, September 26

Warm-up: 2:00 easy row (1x) directly into 10-8-6 - clean pull + clean high pull + muscle clean (light) + banded good morning + figure-4 stretch w/ rotation/side 

Strength:

Every 2:00 x7 (14:00) - 

3 deadlift + 3 hang power clean + 3 push jerk

*Start light and build to challenging complex if able 

WOD:

For time -

3,500 meter row or ski (scale to 2,000) 

Accessory

Accumulate 60-100/side banded oblique rotations + 60-100 alt supine heel taps (partition reps as desired) 

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Karisa Moler Karisa Moler

Monday, September 15 - Saturday, September 20

Monday, September 15

Warm-up: 2:00 easy row (1x) directly into 8-6-4 clean pull + clean high pull + muscle clean + banded good morning + alt Cossack squat + scorpion stretch/side 

Strength:

Every :90 x8 (12:00) - 

1 power clean + 1 hang power clean (above knee) + 1 high hang power clean (hips) 

WOD:

For time - 

1,600 meter row 

-3:00 rest-

800 meter row 

-2:00 rest-

400 meter row 

-1:00 rest-

200 meter row 

Accessory

Accumulate 20-40 dips from dip handles, banded if necessary (rest as needed) 

https://youtu.be/o2qX3Zb5mvg?si=4fw7mipnj3MI7a8F

Tuesday, September 16

Warm-up: 2 rounds - 6 deadstop KB swing (light) + 8 alt pistol squat to bench + 6 alt DB snatch (light) + 8 pvc pass through + 6 alt walking lunge (no weight) + :30 banded bent-over row 

WOD:

30:00 EMOM - 

  1. 14 DB crush grip bicep curl (video below)

  2. 12 DB lat pullover 

  3. 10 alt pistol squat 

  4. Max alt DB snatch 

  5. Rest

  6. 14 DB plank pull through, feet elevated if possible  

  7. 12 dead stop KB swing (70/53 or 53/35 or 40/25) 

  8. 10/side DB 3-point row (video below) 

  9. Max DB overhead walking lunge, switch arms every 5 reps 

  10. Rest 

*Suggested weight for all DB movements = 50/35 or 40/25 or 30/15

https://youtu.be/at2g_OGyuDE?si=_hyHgFv1BjMRuogg

https://youtu.be/xeJMDUC5nck?si=vKAdUtvAmc4-Jopz

Accessory:

3x10 hip thrust @ moderately heavy weight

Wednesday, September 17

Warm-up: 8-6-4 back squat (start light and build to Strength weight) + supine toes-to-rig + banded snow angel + 1-arm ring row/side + alt thoracic reach from low squat + kip swing 

Strength:

Every :90 x6 (9:00) -

3-5 back squat @ BW, ¾ BW, or ½ BW

WOD:

Every 5:00 x4 (20:00) -

200 meter run 

15 toes-to-bar, knees-to-elbow, or v-ups

200 meter run 

5 bar muscle-up or 10 pull-up 

Accessory

3x10/side deficit clamshell 

https://youtube.com/shorts/vuNbx88psOc?si=DjEDExu0oe272-WO

Thursday, September 18 

Warm-up: 15:00 AMRAP - 5 deadlift (start light and build o 60% 1RM) + :30  jump rope + 5 inch worm w/ push-up + 10/side thoracic rotation from runners lunge 

Strength:

In 16:00, superset the following x5 (:90 rest between supersets) - 

10-8-6-4-2

  1. Deadlift @ 60, 65, 70, 75, 80% 1RM respectively

  2. Strict handstand push-up, pike push-up or or deficit traditional push-up 

https://youtu.be/v-h4EDp3Z4Y?si=sMU4zev8MGEPC0Xk

https://youtu.be/EqXFl_YxF8k?si=KyfdKa6xtgr2RKDC

https://youtu.be/B68Foe2DkfI?si=U-LXeyRcfCXNkz1u

WOD:

10:00 AMRAP - 

Max sit-up (GHD or weighted if able) 

*Every 2:00, starting @ 0:00 - 50 double under or 100 singles 

Accessory

1:00/side supine banded hamstring stretch 

1:00/side banded hip flexor stretch 

Friday, September 19

Warm-up:  15:00 AMRAP - 8 bench press (light) + 6 wall ball thruster + 8 plate thoracic extension on wall ball + 8 upward to downward dog + 6/side thread the needle w/ thoracic extension 

Strength

Every 3:00 x6 (18:00), superset the following - 

3 bench press @ 60, 65, 70, 75, 80, 85% 1RM respectively 

*After each round, alternate between the following - 

Rounds 1, 3, and 5: Barbell bicep curl series (7, 7, 7 @ 45/35) 

Rounds 2, 4, and 6: 10-12 DB skull crusher (2 @ moderate weight) 

WOD

5 rounds for time - 

15/12 calorie bike (scale to 12/9) 

15 wall ball (20/14 or 14/10 or 10/6) 

Accessory

1:00 banded lat stretch + 1:00 tabletop stretch + 1:00-2:00 myofascial release 

Saturday, September 20

Warm-up:  :30 alt shoulder tap from plank + 5/side KB windmill (light) + :30 tuck-up + 10 alt renegade row (light) + :30/side pigeon stretch + 10/side KB hip opener stretch 

Strength:

12:00 EMOM - 

  1. 30-ft HS walk, :30 alt shoulder tap from HS or plank, or :30 HS hold or plank

  2. :30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)

    https://youtu.be/aAbVFCqY4Ac?si=05_itxzzDaglZ8GK

  3. Rest  

WOD:

16:00 AMRAP @ steady pace - 

50 hollow rock w/ plate if able (light to moderate weight) 

40 tuck-up w/ plate if able (light to moderate weight) 

30 alt knee-to-elbow from plank

20 alt landmine oblique rotation (25/15 or 15/10 or 10/5) 

10 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15) 

Accessory

Tabata banded lat pulldown 

https://youtu.be/LfGyMCw_Zd0?si=uFeveaggVRA8Iaor

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Karisa Moler Karisa Moler

Monday, September 8 - Saturday, September 13

Monday, September 8

Warm-up:  15:00 AMRAP- 10 banded good morning + :30 easy row, bike, or ski + 10 upward to downward dog + :30/side figure-4 stretch + 5 deadlift (light) + :30 cat cow 

WOD:

30:00 AMRAP @ steady pace (zone 2) -

500 meter row 

400 meter run

30 deadlift (135/95 or 95/65)  

20 calorie bike 

100-ft Farmers carry (2 @ 70/53 or 53/35 or 40/25)  

Accessory

3x10 hamstring curl @ moderate weight (:60 rest between sets) 

Tuesday, September 9

Warm-up:  2 rounds - 12 alt single leg v-up + 10 alt box step up + 8 Pendlay row (light) + 6 inch worm w/ push-up + :30 handstand hold or plank + :30 jump rope

WOD:

32:00 EMOM - 

  1. 40 double under or 80 singles 

  2. 20 sit-up (weighted or GHD if able) 

  3. 10 Pendlay row (135/95 or 95/65 or 65/45) 

  4. Rest

  5. 40-ft handstand walk or :40 alt shoulder tap from pike or plank 

  6. 20 v-up (weighted if able) 

  7. 10 box jump (30/24 in or lower) 

  8. Rest 

Accessory

3x 21 barbell bicep curl series (45/35) 

https://youtu.be/tdbHeBu8yQg?si=j-otpXch9V5YUjf_

Wednesday, September 10

Warm-up: 3 rounds - 6 thruster (light) + 12 alt hamstring scoop + 6/side 1-arm ring row/side + 12 alt reach from low squat + 6 alt reverse Samson + 12 alt scorpion stretch 

WOD:

“Fran”

21-15-9 for time - 

Thruster (95/65 or 65/45 or 45/35)  

Pull-up or ring row 

https://wodwell.com/wod/fran/?ref=listmodal

Accessory

Superset x3 (:90 rest between supersets) - 

  1. 10/side single leg DB hip thrust

    https://youtu.be/KW7yo5x7-HI?si=x6uhmFpTZRug_v18

  2. 10 GHD hip extension, :01 pause @ top 

  3. :30 Sorenson hold 

Thursday, September 11

Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + banded good morning + push-up to pike + alt Cossack squat + banded side lying open book stretch/side 

Strength

Every 2:00 x 8 (16:00) -

5-5-4-4-3-3-2-2

Power clean, touch and go (start @ 50% 1RM and build by 5% each round as able)  

WOD:

In 18:00, complete 3 rounds of the following @ steady pace (zone 2) - 

3:00 row, bike, or ski calories 

2:00 KB swing (53/35 or 40/25 or 30/15) 

1:00 push-up 

Accessory

3x10 cable tricep pulls @ moderate / challenging weight (:60 rest between sets) 

Friday, September 12

Warm-up: 15:00 AMRAP - 10 alt toe touch from plank + 5 back squat (light) + 10 DB bench press (2 @ light weight) + 5/side banded single leg RDL + 10 bootstrapper 

Strength

In 18:00, superset the following x5 (:90 rest between supersets) -  

10-8-6-4-2

Back squat @ 55, 65, 70, 75, 85% 1RM respectively 

Single leg RDL/side (53/35 or 40/25 or 30/15) 

WOD:

10:00 AMRAP for total bench press reps - 

DB bench press (2 @ 50/35 or 40/25 or 30/15) 

Every 2:00, starting at 0:00 - 200 meter run

*Athlete will complete bench press whenever they are not running  

Accessory

Tabata Copenhagen plank (4 rounds/side) 

Saturday, September 13

Warm-up:  2 rounds - 12 alt groiner + 10 supine toes-to-rig + 8 alt reverse Samson + 6/side thread the needle w/ thoracic extension + :30 tabletop stretch + :30/side pigeon stretch 

Partner WOD:

For time (you go, I go) - 

50 alt goblet lunge*

40 toes-to-bar, knees-to-elbow, or v-ups 

30 calorie row, bike, or ski  

20 burpees over rower or KB  

30 calorie row, bike, or ski  

40 toes-to-bar, knees-to-elbow, or v-ups 

50 alt goblet lunge 

*P1 completes 50 lunges, then rests while P2 completes 50 lunges

Next, P1 completes 40 toes-to-bar, then rests while P2 completes 40 toes-to-bar

Accessory

  1. 1:00/side figure-4 stretch w/ rotation

    https://youtube.com/shorts/QfMX1s6nD0s?si=5HUmSRpQn3M6G1L0

  2. 1:00/side supine crossbody stretch for hips / low back

    https://youtu.be/aQESYS7RAOQ?si=TQZyfFtEJEx3zYay

  3. 1:00/side banded lat stretch

    https://youtube.com/shorts/1L0PB5KrIt8?si=1JwsaB7qPDRja4UM

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Karisa Moler Karisa Moler

Monday, September 1 - Saturday, September 6

Monday, September 1

Warm-up: 8-6-4 muscle clean + front squat + push jerk (light) + alt Cossack squat + alt hamstring scoop + alt reverse Samson + pvc pass through + banded snow angel 

WOD:

30:00 EMOM for total bike calories - 

Minute 1: P1 completes 1 barbell complex* while P2 completes full minute on bike

Minute 2: P1 completes full minute on bike while P2 completes 1 barbell complex*

Minute 3: Rest

*3 power clean + 3 front squat + 3 push jerk (155/105 or 125/85 or 85/55)

Accessory

Tabata DB skull crusher @ light / moderate weight 

https://youtu.be/jO2Jl9eZpXk?si=KZ2Yc-peaWnnYMzv

Tuesday, September 2

Warm-up:  15:00 AMRAP - 5 inch worm w/ push-up + :30 barbell Zercher march (light) + 10 alt scorpion stretch + :30 alt landmine oblique rotation (light) + 10 cat cow 

Strength:

Every :90 x4 (12:00) - 

  1. 12-16 alt landmine oblique rotations @ light to moderate weight

    https://youtu.be/4dGj7rES9pY?si=h39ouRIAg2PQXEpr

  2. :30-:60 barbell Zercher march @ light to moderate weight

    https://youtube.com/shorts/R6t0iGB_eM8?si=mwuHLRLXvpLjIbho

WOD:

On a 20:00 clock, complete the following @ steady pace (zone 2) - 

6-9-12-15-18-21 (continue adding 3 reps to each movement until time is up) 

Row or ski calories 

Hand release push-up 

Sit-up (weighted or GHD if able) 

Accessory

1:00/side banded hamstring stretch 

1:00/side overhead banded lat stretch from straddle 

https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared

Wednesday, September 3

Warm-up:  2 rounds - 4/side DB goblet split squat (2 @ light weight) + 6/side box step-up + 8 Pendlay row (light) + 10 banded good morning + 12 banded glute bridge 

WOD:

30:00 EMOM - 

  1. 12 alt DB/KB renegade row (2 @ 50/35 or 40/25 or 30/15) 

  2. 10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45) 

  3. 8/side DB/KB goblet split squat (50/35 or 40/25 or 30/15) 

  4. 60-ft DB/KB Farmers carry (2 @ 50/35 or 30/15) 

  5. Rest 

  6. 14 DB/KB Romanian deadlift (2 @ 50/35 or 40/25 or 30/15) 

  7. 12 DB lat pullover (50/35 or 40/25 or 30/15) 

  8. 10 Pendlay row (135/95 or 95/65 or 65/45) 

  9. 8/side DB/KB goblet box step-up @ 24/20 in (50/35 or 40/25 or 30/15) 

  10. Rest 

Accessory

Tabata banded X walk 

https://youtu.be/RyJonI6zQaE?si=yfZoasM7xjb9rl8E

Thursday, September 4

Warm-up: 10 supine toes-to-rig + :30 alt shoulder tap from plank or pike + 10 thoracic opener on wall ball + :30/side couch stretch + 10/side reach from runners lunge 

Strength:

12:00 EMOM - 

  1. 30-ft HS walk or :30-:45 alt shoulder tap from HS, pike, or plank 

  2. :30-:45 DB gun hold (2 @ moderate weight) 

    https://youtu.be/73eiD1gDvDc?si=T-XJPZsG674eWFhg

  3. Rest 

WOD:

4 rounds for time - 

20 toes-to bar, knees-to-elbow, or v-ups  

400 meter run 

Accessory

Accumulate 1:00-2:00/side star plank or side plank 

https://youtu.be/-9toG6869YY?si=MfFsasy4RbzeRHOR

Friday, September 5 

Warm-up: 8-6-4 bench press (start w/ empty barbell) + wall ball thruster (light) + banded forward raise + upward to downward dog + banded open book stretch/side 

Strength:

Every :90 x8 (12:00) - 

3 bench press (start @ 50% 1RM and build as able) 

Partner WOD:

14:00 EMOM for total wall balls (reps do not need to be unbroken) - 

  1. P1 max wall ball / P2 rest 

  2. P1 rest / P2 max wall ball 

*Wall ball suggested weight = 20/14 or 14/10 or 10/6 

Accessory

3x10-12 hip thrust @ moderately heavy weight 

Saturday, September 6 

Warm-up: 15:00 AMRAP - :30 warm up for gymnastics /  barbell lift of choice + 10 bootstrapper + :30 jump rope + 10 alt toe touch from plank + :30/side pigeon stretch 

Strength:

In 15:00, work on gymnastics skill and / or barbell lift of choice 

WOD:

:90 work / 1:00 rest x6 (15:00) -

50 double under or 100 singles 

Max KB swing in remaining time (53/35 or 40/25) 

Accessory

9:00 EMOM - 

  1. :30-:45 flutter kicks, weighted if able @ light / moderate weight

    https://youtu.be/If7pn5ZFY60?si=xHxxtJOfncKqeqJZ

  2. :30-:45 alt supine heel taps

    https://youtube.com/shorts/L1uY38FyxNU?si=H7ZnutBSmo1rcT6s

  3. Rest 

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Karisa Moler Karisa Moler

Monday, August 25 - Saturday, August 30

Monday, August 25

Warm-up:  5-4-3 clean pull + clean high pull + muscle clean + front squat + thoracic rotation from runners lunge/side + DB snatch/side (light) + :30 alt Cossack squat 

Strength

Every :90 x10 (15:00) -

1 power clean + 1 hang power clean + 1 front squat (start light and build as able) 

Partner WOD:

16 rounds for time (you go, I go) - 

9/6 calorie bike 

6 1-arm Devil press (3/side) @ 50/35 or 40/25 or 30/15 (scale to alt DB snatch)

*Each partner completes 8 rounds; P1 completes 1 round while P2 rests, then partners switch

Accessory

Tabata seated hammer curls @ light to moderate weight 

https://youtu.be/kUZSOY0ev_s?si=gr950asBCF8o33LA

Tuesday, August 26

Warm-up:  15:00 AMRAP - 1/side Turkish getup (light) + 10/side banded open book stretch + 12 pvc pass through + 10 bootstrapper + 12 alt single leg v-up + 10 cat cow 

Strength

In 12:00, superset the following x3 (:90 rest between supersets) - 

  1. 2/side Turkish getup @ light / moderate weight

  2. :30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)

    https://youtube.com/shorts/fOiY7M4TeHQ?si=7XDVKRP2gFlrmW4_

WOD:

3 rounds for time - 

800 meter run (scale to 400 m run or sub row or ski)

40 sit-up, weighted or GHD if able

Accessory

Accumulate 2:00-3:00/side Copenhagen plank 


Wednesday, August 27

Back to School Schedule Update

〰️

Back to School Schedule Update 〰️

Classes: 6pm canceled, Saturday Morning Class moved from 10am to 9am, Ruck With Megan 6pm on Monday

Warm-up: 8-6-4 DB bench press + DB renegade row + alt DB reverse suitcase lunge (2 @ light weight for all movements) + :30 easy jump rope + push-up to pike 

Strength

12:00 EMOM - 

  1. 10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15) 

  2. 12-14 alt DB reverse suitcase lunge (2 @ 50/35 or 40/25 or 30/15)

    https://youtu.be/FKrUoffD_W4?si=kQAWIEMqbgtqym4o

  3. Rest 

WOD:

In 12:00, complete the following - 

6 rounds for total DB bench press reps (1:00 work / 1:00 rest) - 

40 double under or 80 singles

Max DB bench press in remaining time (2 @ 50/35 or 40/25 or 30/15 

Accessory

3x10-12/side deficit clamshells from benches or red mats (:60 rest between sets)  

https://youtube.com/shorts/vuNbx88psOc?si=9ITKPtNt-OKq5Igm

Thursday, August 28

Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + :30 KB front rack hold (2 @ light/moderate weight) + 5 inch worm w/ push-up + 10 banded pull-apart

Strength

In 16:00, complete the following x9 (:90 rest between sets) - 

Deadlift (start @ 50% 1RM and build as able) 

5-5-3-3-3-1-1-1-1

WOD:

18:00 EMOM - 

  1. 40 meter KB Farmers carry (2 @ challenging weight) 

  2. 12/9 calorie row or ski 

  3. 40 meter front rack carry (2 @ moderately challenging weight) 

  4. 12/9 calorie row or ski 

  5. 20 meter/side 1-arm KB overhead carry @ moderately challenging weight 

  6. Rest 

Farmers carry: https://youtu.be/MH8id-EaoPA?si=2DADC120qKaniAdV

Front rack carry: https://youtu.be/8i3PV6vZlXA?si=xEisFWMRjSq48jdS

KB overhead carry: https://youtu.be/UTV5o4Oi2KM?si=QCdX2Qut5K4CcoJC

Accessory

Accumulate 2:00-3:00 Sorenson hold, weighted if able @ light/moderate weight

https://youtu.be/v64xC_x6bks?si=G6wELOMznWKrMR3v

Friday, August 29

Warm-up:  15:00 AMRAP - 5 back squat (start w/ empty barbell) + 10 alt scorpion stretch + 5 kip swing + 10 banded lat pulldown + 10 plate thoracic opener on wall ball  

Strength

In 15:00, superset the following x4 (:90 rest between supersets) - 

  1. 3-5 back squat (start light and build to WOD weight) 

  2. 8-10/side DB foot elevated single leg glute bridge @ moderate weight 

    https://youtu.be/VppT1UdJKlI?si=fbV0OPAiDGZdsW0J

WOD:

In 15:00, complete the following - 

5:00 EMOM - 

3 back squat (@ BW, ¾ BW, or ½ BW) + max toes-to-bar, knees-to-elbow, or v-ups

-5:00 rest-

5:00 EMOM - 

3 bar muscle-up or 6 pull-up + max back squat (135/95 or 95/65 or 65/45) 

*Complete both movements within each minute 

Accessory

3x8-10 single leg hamstring curl @ light to moderate weight 

https://youtube.com/shorts/hGXZgad1vjw?si=nb9XIdavhHRTl5gM

Saturday, August 30 

Warm-up:  2 rounds - 10 supine toes-to-rig + 8/side KB hip opener stretch + 10 banded snow angel + 8 alt toe touch from plank + 10/side thread the needle w/ thoracic extension 

WOD:

Every 8:00 x3 (24:00) -

50 alt knee-to-elbow from plank 

40 alt shoulder tap from plank 

30 tuck-up

40 hollow rock 

50 Russian twist @ 20/14 or 14/10

Accessory

Tabata push-up (4:00)

Tabata barbell bicep curl @ 45/35 (4:00) 



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