WOD 210115 - FRIDAY

WARM UP


Coach's Stretch

Foam Roll Lats


3 RDS

8 Dead Bugs

4/side KB Rack rev lunge

10s Dead Hang + 5 Kip Swings

6 KB push Press

6 Hollow Rocks

Skill / Strength


4 Sets

8/Leg Back Rack Split Squat

Moderate load


Superset:

8 Strict Pull-Ups



WOD


21-15-9

T2B

Push Jerk


Rx: 135/95#

Scale: 95/65#


TC: 10 MINS


Post WOD Accessory:


30 Back Extensions


80 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