WOD 200707 - TUESDAY

WARM UP

PVC Dislocates


2 Rounds

10 Deadbugs

8 Hollow-Rock

6 BTN Barbell Push Press

6 Barbell Good Morning

100m run



S/S

5 Sets


5 supinated bent-over row

increase weight each set


superset: 6-8 T2B



WOD

12 ALT. EMOM

1: 12 Push Press

2: 12 Sumo Deadlift High Pull


RX: 75/55#

RX+: 105/75#

63 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