WOD 201103 - TUESDAY

WARM UP

5 AMRAP

30s Bike or Row

10 Hollow Rocks

8 Med Ball Clean

6 SA DB Z-Press (seatetd)


S/S

4x8

Supinated Barbell Row *movement demo https://youtu.be/mTQ_qg37MJk


Superset:

6 Lateral Push Ups (alt L/R)



WOD

12 EMOM


odd:

9 Hang Power Clean

6 Front Squat

3 Push Press

Rx: 95/65#

Rx+ 135/95


even:

8/6 Cal Bike or 10/8 Cal Row


*focus on recovery time

*choose load that is challenging and can perform unbroken rounds. Push the Pace!

112 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