WOD 201123 - MONDAY

WARM UP

Coach's Stretch

Hamstring Stretch

5 AMRAP

10 PVC Good Mornings

5 per leg RDL

10 Alt. Goblet Cossack Squat

20 DUs / 30 SUs


S/S

5x6

Straight Leg Deadlift

superset:6-8

Supinated Pull Ups


WOD

Increase by 2 reps

5 AMRAP

2-4-6-8-10-12.....

SA KB Clean and Push Press

https://youtu.be/s16IX5IJDt0

30 DU between sets


Rest 2:00


5 AMRAP

2-4-6-8-10-12...

Kettlebell Taters

5 Burpees between sets


Post WOD Accessory:

25 KB Halos in both directions

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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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