WOD 210325 - THURSDAY

WARM UP

Coach Stretch

Foam Roll Quads


5 AMRAP

100m Run

8 Dead Bugs

6 V-Ups

6 Supermans

20 DUs / SUs

Skill / Strength


5 Sets

6 Box Squats

Moderate / Heavy


Superset:

2-4 L-Sit Raises

WOD


FOR TIME


Buy-in:

400m Run


-then-


"ANNIE"


50-40-30-20-10

DUs

Ab-Mat Sit Ups


TC:14 MINS

Post WOD Accessory


50 High to Low Planks

69 views0 comments

Recent Posts

See All

WOD 210803 - TUESDAY

WARM UP Coach Stretch Lats and Wrists / Front Rack Mob. 3 RDS 5 Med Ball Cleans 4 Cobra Burpees 6 Straight Leg KB Deadlift 5 Goblet Squat Skill / Strength 3 x 8 1 1/4 Front Squat Moderate / Light Supe

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