WOD 210118 - MLK DAY


WARM UP

Coach Stretch

Hips and Shoulders


3 RDS

4/arm DB Z-Press

8 Good Mornings

4/leg Single Leg Glute Bridge

8 PVC OHS

20 DUs / SUs

Skill / Strength


4 sets

8 Bench Press


Superset:

8 SA Dumbbell Snatch High Pull




MLK DAY WOD


Born: 1/15/1929

39 years old


15 AMRAP

1 Squat Snatch, 135/95#

9 Burpees

2 Thrusters, 135/95#

9 Cals Bike/Row

39 Double Unders or Single Unders

Post WOD Accessory:


50 Plank Marches



90 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