Friday December 22nd, 2017
Comments: 0
Category: WOD

Friday December 22nd, 2017

Warm up-

1) Running Warm-up

2) Dynamic Mobility

10/side Lying Dynamic Hamstring Stretch

10 Rollover V-Sits

10 Lying Leg Crossovers

10 Lateral Lunges

10 Dynamic Calf Stretch/Side

3.) 20 Goblet Squats with a :2 pause at the bottom

:30 Per Side Banded Front Rack Stretch

Skill-

Every 2 Mins For 12 Min: (6 Sets)

Front Squat x 2 Reps

Set 1 @ 75%

Set 2 @ 80%

Set 3-4 @ 85%

Set 5-6 @ 90%

WOD-

15 Min AMRAP

200m Run

10 Burpee Pull ups

Post WOD-

3 RNFT

10 DB Bent over Rows, Right

10 DB Bulgarian Split Squats, Right

10 DB Floor Press with feet elevated

10 DB Bent over Rows, Left

10 DB Bulgarian Split Squats, Left

Then:

Accumulate 100 GHD Weighted Russian Twist

Add a comment

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

Social Widgets powered by AB-WebLog.com.