Warm-up:
Row 500m
Crossover symmetry
15 hollow rocks
10 push ups
15 good mornings
Samson lunges down
Inch worms back
15 squats
15 leg swings
5 burpee pull-ups
Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict or kipping Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps (scale as needed, even down to air squats)
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)
Mobility:
Mash lats
Lax shoulders
Mash triceps
Roll posterior
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TUESDAY 20210125
January 25, 2021
MONDAY 20210125
January 24, 2021
SATURDAY 20210123
January 22, 2021