Jessica & Marsha
Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
20 Alt. Leg VUps
:30 Handstand Hold or Plank
WOD
OPTION 1.
2 Sets- 3 Rounds of:
200m Run
20 Situps
200m Run
10 Chair Dips
*Rest 3:00 Minutes b/t sets*
OPTION 2.
2 Sets- 3 Rounds of:
200m Backpack/Vest Run *20lbs/14lbs
20 Backpack/Vest Situps
200m Backpack/Vest Run *20lbs/14lbs
10 Backpack Russian Swings
*Rest 3:00 Minutes b/t sets*
OPTION 3.
2 Sets- 3 Rounds
200m Run
20 Situps
200m Run
10 Strict Handstand Pushups
*Rest 3:00 Minutes b/t sets*
ACCESSORY WORK
3 Rounds
:30 Side Plank (each side)
20 Russian Twists (each side)
20 Alt. Leg Vups
*Rest :30 b/t rounds*
BONUS STRETCHING
1:30 Pigeon Stretch (each side)
10 Alt. Scorpion Stretches
Post scores to comments
Morning interval run today with Carol! Decided to pick up the pace for each interval during the last 15-30 seconds.
Thanks for keeping me motivated!
Is team JJT M.I.A?
Zoom with Anshita
Option 3 with HSPU from the box
Round 1 – 9:13
Round 2 – 8:59