HOME WOD 200909 - WEDNESDAY

Watch it on YouTube!

https://youtu.be/9FG7E1_Glt0


WARM UP

3 ROUNDS


10 Power Jacks

10 Hollow Rocks

8 Pike Push Ups

:45sec Run / Row / Bike


S/S

5 Sets


5x10 DB Hammer Curl

superset

Box Dip


WOD

4 RFT


Buy In: 400m Run/ 30 Cals Row / 25 Cal Bike


25 Wall Balls

25 Alternating V-Ups


RX: 20/14

33 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