JR Shortall 8/26/24 JR Shortall 8/26/24

8.27.24

Conditioning
Run 2.5k
CAP programming from 12/13/2021

Skill Development
Accumulate reps:
30 GHD Sit-ups
30 V-ups
1-minute L-sit
30 Hip Extensions

Accessory
15 minute Handstand walk practice

JR Shortall 7/1/24 JR Shortall 7/1/24

7.2.24

Conditioning
5 Rounds
Row 3 minutes
Rest 3 minutes
Score total distance.

Accessory
15-minute Handstand/Handstand walk practice

JR Shortall 3/28/24 JR Shortall 3/28/24

Conditioning
5 Rounds E4M
10/7 Calorie Bike (RX+ 15/12)
10/7 Calorie Row (RX+ 15/12)

Skill Development
Accumulate 30 GHD Sit-ups (RX+ 50)

Accessory
Strength Superset
DB Side Raises 5x15
DB Seated Shoulder Press 5x8

JR Shortall 3/5/24 JR Shortall 3/5/24

Conditioning
5 min AMRAP
Max Calorie Bike
Rest 2 minutes

5 min AMRAP
Max Calorie SkiErg
Rest 2 minutes
X2

Accessory
10 min EMOM
O: 12 Hip Extensions
E: 15 HRPU

JR Shortall 12/28/23 JR Shortall 12/28/23

Conditioning
Partner WOD
18 min AMRAP
Max distance Bike
Max distance Row
Both partners work at same time.

Accessory
Plank to Pike Sliders 5x12
Slider Arm Circles 5x8 each arm