Tuesday February 27th, 2018
Comments: 0
Category: WOD

Tuesday February 27th, 2018

Warm up-

1) 2 Minutes- Row, Bike, Jump Rope, Jog or any combo

2) 2 rounds

45 second Plank

25 second Side Plank/side

3) 2 Rounds

10 Empty Bar back Squats

:30/:30 Spiderman

5 Inchworms

Skill-

Every 2 Mins for 12 Minutes (6 Sets)

Back Squat

Sets 1-2 = 5 Reps @ 75%

Sets 3-4 = 4 Reps @ 80%

Sets 5-6 = 3 Reps @ 85%

WOD- 12 Min Cap

21-15-9

Chest to Bar Pull-ups

Burpees over Dumbbell

Dumbbell Push Jerk (50/35 per hand)

Post WOD-

5 RNFT

10 GHD Sit ups

6 MU’s

*For the MU’s:

Rounds 1/3/5 are RMU’s

Rounds 2/4 are BMU’s

3 Rounds at an easy recover pace:

10 AS

15 GHD Hip Ext.

:30/:30 Banded Shoulder Stretch

Jump Rope 1 Min Easy

 

Add a comment

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

Social Widgets powered by AB-WebLog.com.