Tuesday March 13th, 2018
Comments: 0
Category: WOD

Tuesday March 13th, 2018

Warm up-

1) Dynamic Mobility

10 Rollover V-sit, 10 Lying leg Crossovers/ leg 10 Dynamic Hamstrings/side 10 Sprinter Hammy to Samson Stretch, 5 reps per side. 10 Scorpions/side 10 Kneeling Shoulder Taps/side 10 Boot Strappers

2) Squat Prep

1 minute Row, Bike, Jog, or Jump Rope 10 Air Squats, 10 Hip Extension on GHD or Supermans

1 minute Row, Bike, Jog, or Jump Rope 10 Goblet Squats 10 Single Leg Deadlifts

1 minute Row, Bike, Jog, or Jump Rope 10 Back Squats 10 Good Mornings

Transition and Prep for Workout

WOD- With a clock running up

3 Rounds

12 Back Squats 185/135

15 Box Jump Overs 24/20

At the 12 Minute Mark…..

3 Rounds

10 Push Press 135/95

15 C2B Pull ups

60 DU’s

*Bar starts from the floor on both workouts

Post WOD-

3 Rounds Not for Time

6 DB Bench Press (AHAP)

rest :20

6/6 Barbell Back Rack Walking Lunges

rest :20

18 GHD Sit ups

Rest :60

*Build across the 3 Sets

 

 

 

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