WOD 210308 - MONDAY

WARM UP

Coach Stretch

Foam Roll Quads/Lats


3 RDS

100m Run

5 Hollow Swings + 4 scapular pull ups

6 MedBall Cleans

4 L/R DB Shoulder Press

Skill / Strength


4 Sets

Push Jerk

*Build to a 2RM


Superset:

4-6 Strict Pull Ups

WOD


FOR TIME

200m Run

21 C2B

21 SA DB Thruster, 50/35#

200m Run

15 C2B

15 SA DB Thruster, 50/35#

200m Run

9 C2B

9 SA DB Thruster, 50/35#


TC: 16 MINS

Post WOD Accessory


50 Flutter Kicks


77 views0 comments

Recent Posts

See All

WOD 210802 - MONDAY

WARM UP Coach Stretch T-Spine & OHS Mob. 3 RDS 6 Sumo stance KB deadlift 5 Scap Pull Ups 6 PVC OHS 5 Pike Push Ups Skill / Strength 5 sets 2 Snatch Balance + 1 OHS Increasing light to moderate loads S

PARTNER WOD 210731 - SATURDAY

WARM UP Coach Stretch 5 AMRAP 5 Scap Push Ups 5 Hollow Rocks 5 Glute Bridge 5 Air Squats 20s Row/Ski Skill / Strength 5 Sets 1 Wall Walk + 4 Shoulder taps 3 Strict Half T2B + 10s Hanging L-Sit Partner