HOME WOD 200904 - FRIDAY

Watch it on YouTube!

https://youtu.be/oYj9H3amz1s



WARM UP


6 AMRAP

10 Lunge w/ Thoracic Twist

5 Yoga Push Up

5 Pike Push Up

:20sec Hollow Hold

100m Shuttle Run


S/S

5 Sets

12 Weighted Step Ups

:30sec Wall Sit Hold


WOD

“Hero WOD J.T”


21-15-9


HSPU

Ring Dips

Push-ups

26 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