top of page

WOD 211101 - MONDAY

WARM UP


Coach Stretch

Hips and Hamstrings


3 RDS

6 Med Ball Cleans

5 Kang Squat

6 weighted glute bridge

5 KB Deadlift

 

Skill / Strength


5 Sets

Clean Pull

Power Clean

Hang Squat Clean

increase wight


Superset:

6 Ring Dips (weighted)


 


WOD


12 AMRAP

15 A. KB Swings

12 Goblet Squat

9 Burpees

 

Post WOD Accessory

50 Weighted Hollow Body Flutter Kicks

72 views0 comments

Recent Posts

See All

WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

Comments


bottom of page