WOD 200623 - TUESDAY

WARM UP

PVC Warm Up



2 Rounds

1min Bike or Row

3 Burpee Broad Jumps

5 Pike Push Ups

7 Prisoner Air Squats



S/S

5 Sets


5 Push Jerks

super set w/

7 Ring Dips


*build to a heavy set


WOD

E3MOM (4 Rounds)


Cal Bike/Row

10 Dumbell Snatches

10 Burpee over DB

*rest in time remaining

RX

DB: 50/35

Bike: 10/7 - Row: 10/7

64 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