WOD 210105 - TUESDAY

WARM UP


Coach Stretch

Hip Opener / Squat Mobility


Buy-in: 1:00 Bike/Row


Then 2 RDS:

5L/R Arm DB Z Press (seated)

5 (3sec) Pause Prisoner Squat

8 Dead Bugs

4L/R Weighted Reverse Lunges


Skill / Strength



4 x 6

1 1/4 Front Squat

Moderate Weight







Superset:

8 V-Up + Tuck Up






WOD


16 EMOM

1: 11/9 Cal Bike or 14/10 Cal Row

2: 8 SA Alt. DB Devil's Press, 50/35#

3: 16 DB Weighted Box Step-Ups, 50/35#

4: REST



Post WOD Accessory:


50 KB Dead Bugs


83 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