HOME WOD 200828 - FRIDAY

Watch it on YouTube!

https://youtu.be/WGB3KC0-_xk


WARM UP

3 Rounds


10 Russian Kb Swings

8 Pause Air Squat

4 Corba Burpee

:30sec Run/100m Run


S/S

5 Sets

10 DB Bent Over Row


WOD

3 RFT


20 Single KB Hang Power Clean

15 WallBall

200m Run



RX: 53/35 - 20/14


TC: 15 Mins

35 views0 comments

Recent Posts

See All

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your

WOD 210611 - FRIDAY

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM Front Squat Then: 3 x 30s Front Rack Hold 110% of heavy 3 front