Public Whiteboard

Components

Suitcase Carry

Turkish Get Up

Barbie

Settings

Workout

Wednesday 5/11/22 WOD

Warm-up

What you need:
Kettlebell
Assault Bike
Rower

-Row 250m
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coach's Choice

Strength

1A: Suitcase Carry (4x100ft each side)

Alternate Options:
- Odd Object suitcase carry

1B: Turkish Get Up (4x2 each side)

Turkish Get Up

-Building if appropriate

Alternate Options:
-Odd object get up
-Half getup

Metcon

Barbie (Calories)

16 min emom:
Min 1 - Assault bike 40sec for cal
Min 2 - Hollow body hold 40sec hold
Min 3 - Row 40sec For cal
Min 4 - Front plank reach 40sec hold
-score total calories

Alternate Options:
Assault bike?
- :40 Mountain climbers
Hollow body hold?
-Tall plank
Row?
-:40 Jumping jacks
Front plank reach?
-Shoulder taps

Cool Down

*Coach's Choice

Whiteboard:

Wednesday, May 11, 2022

Male Clients