WOD 200803 - MONDAY

WARM UP

PVC DISC

2 Rounds

5L/5R Romanian DL

5 Inch Worm to Push Up

5 scap pull-ups + 5 Hollow Swings

:45secs Row/Bike


S/S

5 Sets

5L/5R Half Kneeling Bottoms Up KB Press

super set w/5-7 Pull Ups


WOD

11 AMRAP

5 DeadLifts

10 Push Ups

15 Air Squats

10/7 Cal Row - 9/6 Cal Bike


RX: 135/95#

138 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