HOME WOD 200916 - THURSDAY

Watch it on YouTube!

https://youtu.be/sHneTeJ1bGo



WARM UP

3 ROUNDS


10 Hip Hinges (Banded)

10 Walking High Knee with Hold

10 Pike Push Ups

:45sec DU / Bike / Row


S/S

5 Sets


X5 each arm

Tricep Extension


WOD

E3MOM

5 SETS

50 DU or 75 SU - 11/8 cal Bike - 11/8 cal Row

15 Wall Balls

20 KB/DB Deadlift

32 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