WOD 210218 - THURSDAY

WARM UP

Coach Stretch

Hamstring


2 RDS

100m Run

8 Russian KB Swing

8 Box Step Ups

4 L/R KB Push Press

4 L/R Romanian Deadlift

Skill / Strength

4x8

Snatch Grip BTN Shoulder Press


Superset:

3-5 L-Sit Raises

WOD


4 RFT

300m Run

20 American KB Swings, 53/35#

10 Box Jump Overs, 24/20#


TC: 18 MINS

Post WOD Accessory:


20 sec L-Sit Hold on Rings

X3 sets



82 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