210625 - FRIDAY

WARM UP


Coach Stretch

Lats and Shoulders


3 RDS

4 Barbell Kang Squat

5 Supermans

6 Scap Push Ups

10s Supinated Bar Hang

20 DUs/SUs


Skill / Strength


4x4

1 1/4 Front Squat


Superset:

15-20s Supinated Chin-over-Bar hold


WOD


30 DUs

21 Pull Ups

21 Push Ups


30 DUs

15 Pull Ups

15 Push Ups


30 DUs

9 Pull Ups

9 Push Ups


TC: 10 Mins


Post WOD Accessory


3x30s single leg plank


99 views0 comments

Recent Posts

See All

PARTNER WOD 210731 - SATURDAY

WARM UP Coach Stretch 5 AMRAP 5 Scap Push Ups 5 Hollow Rocks 5 Glute Bridge 5 Air Squats 20s Row/Ski Skill / Strength 5 Sets 1 Wall Walk + 4 Shoulder taps 3 Strict Half T2B + 10s Hanging L-Sit Partner