HOME WOD 200831 - MONDAY

Watch it on YouTube!

https://youtu.be/SiF3tv3jX4o

WARM UP

3 ROUNDS


:20sec Grok Squat

10 Zombie Kicks

5 Inch Worm to Push Up

10 Plank Shoulder Taps

10 alt. V-Ups


S/S

Handstand Progression

15 Mins.

Wall Walks

Handstand Hold

Shoulder Taps

Handstand Walks


WOD

BODYWEIGHT CHIPPER


50 Air Squats

40 Ab mat sit ups

30 push ups

20 jumping lunges

10 Burpees

20 jumping lunges

30 push ups

40 Ab mat sit ups

50 Air Squats


TC: 20 MINS

40 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