Tuesday November 21st, 2018
Comments: 0
Category: WOD

Tuesday November 21st, 2018

Warm up- Move efficiently through warm up

1.)

:60 IT Band Roll

:60 Lat Roll

10 Roll over v-sits

10 Lying leg crossovers

10 Dynamic hamstring/side

10 Sprinter Hammy to Samson Stretch, 5 per side

10 Scorpions

10 Kneeling shoulder taps

10 Boot strappers

2.)

1 Min Row, bike, ski or jump rope

10 AS

10 Supermans

10 Goblet Squats

10 Single Leg Deads

10 Empty BB BS

10 Good Mornings

Skill-

Every 2 Mins for 10 Mins (5 Sets)

Back Squat x 4 Reps

Sets 1-2 @ 70%

Sets 3-4 @ 75%

Set 5 @ 80%

WOD-

For Time:

3 Rounds

10 Deadlifts 315/220, 275/185, 225/155

20 Box Jumps 30/24

30 Wall Balls 20/14

Rest 1 Min

Post WOD-

2 Rounds

3 Weighted Pull-ups

5 C2b Pull ups

7 Kipping Pull ups

9 Strict Pull ups

11 Jumping Pull ups

13 Barbell curls

Add a comment

Your email address will not be shared or published. Required fields are marked *

Social Widgets powered by AB-WebLog.com.