Tuesday February 6th, 2018
Comments: 0
Category: WOD

Tuesday February 6th, 2018

Warm up-

1) 3 minutes: row, bike, jog, or jump rope. Increase pacing each minute

2) 2 Rounds

30 second hands on box shoulder Stretch

10 Sprinter hammy to samson

10 DB single arm OH lunge walk

10 Spiderman

15 Arm Cirlces

Skill-

Every 2 Mins for 12 Mins (6 Sets)

Back Squat

Set 1 = 6 Reps @ 70%

Set 2 = 4 Reps @ 80%

Set 3 = 2 Reps @ 85-90%

Set 4 = 6 Reps @ 75%

Set 5 = 4 Reps @ 85%

Set 6 = 2 Reps @ 90-95%

WOD-

20 Min AMRAP

8/8 OH lunges 95/65

8 Bar Facing Burpees

8/8 OH lunges 95/65

8 C2B Pull Ups

Extra Gainz-

4 Min AMRAP

500m Row

20 Burpees over Rower

AMRAP Calories on the rower

Post WOD-

3 RNFT

8/8 Cross Body Muscle Snatches

Rest :15

12/12 Side Bends

Rest :15

15/15 GHD Oblique twists

Rest 1 Minutes

 

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