MONDAY 150504

Warm-up:

Row 500m

Crossover symmetry

10 good mornings

10 dislocates

Bear crawl down

Crab walk back

10 pull-ups

10 push ups

15 hollow rocks

Strength:

Every four minutes, for 16 minutes (4 sets)…

Weighted Pull-Ups x 1-2 reps
At the top of the next minute…

30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

WoD:

10 Renegade Rows

20 Calorie Row

30 Russian Kettlebell Swings (70/53)

400 Meter Run

Mobility:

Mash calf/Achilles

Roll posterior

Categories: Uncategorized W.O.D.

SATURDAY 20210130

January 27, 2021

January 27, 2021

January 27, 2021