GRIZZLY 1-
800 M Run
30-20-10
Mt. Climber
Cossack Squat
V- Up
400 M Run
10-20-30
Plank Shoulder Taps
Lunges
Alt V- Ups
800 M Run
GRIZZLY 2-
400 M Suitcase Carry
30-20-10
Mt. Climber
Cossack Squat
V- Up
400 M Walk Backwards
10-20-30
Plank Shoulder Taps
Lunges
Alt V- Ups
400 M Suitcase Carry
we will be walking over to SR High to do this WOD and go over some running technique- please come even if you aren’t a runner- we have something for everyone!
Option 1: Gymnastics Skill Work
Toes to Bar: Week 1 Day 2
10-20-30-20-10
Advanced/Intermediate: Kip Swings
Beginner: Kip Swings on Rings
Between each set complete:
Advanced/Intermediate: 10 V- Ups on Floor
Beginner: 10 Alternating Single Leg V-Ups
Alternate Option: sub a plank hold of increasing duration (that’s challenging for your level) for the kip swings. The plank can be on hands or forearms. Sub knee plank as needed.
Option 2– 4 Rounds- Moderate weight – maintain control and quality
10 Barbell Strict Press
12 Ring Y Raise
10 Standing KB Crush Grip Bicep Curl
10 Single Arm DB Skull Crusher
-Rest 3 min b/t rounds-
