WOD 201019 - MONDAY

WARM UP

6 AMRAP

10 DeadBugs

8 Hollow Rocks

6 Barbell Good Mornings

6 Jumping Air Squats


S/S

5 Sets for Quality

2-3 L/R Bottoms-Up KB Turkish Get-up

Choose a light KB weight!


*Movement demo*

https://youtu.be/jpgvV6wdXVw


*spend 1 min between sets practicing DU's


WOD

10 AMRAP

10 Deadlift, 155/105#

15 Wall Balls, 20/14#

25 DU

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PARTNER WOD 210123 - SATURDAY

WARM UP Coach Stretch Hamstrings and Shoulders 200m Warm-Up Run THEN: 3 RDS 10 Dead Bugs (weighted) 8 Weighted Good Mornings 5/side DB Press 8 Yoga Push Up 20 DUs/SUs Skill / Strength "Anaerobic Capac

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