SATURDAY 150829

Warm-up:

Row 500m

Crossover symmetry

15 squats

Spider-Man crawl down

10 push ups

Zombie walks back
Practice…

Bar muscle ups or ring/dips

Rope climbs

Handstand practice
Warm up movements
Partner WoD:

Or go single

“Jackie”

Row 1000 Meters

50 Thrusters (45/35#)

30 Pull-Ups

Rest until the running clock reaches 12:00, and then…
“DT”

Five rounds for time of:

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

Rest until the running clock reaches 24:00, and then…
For time:

30 Burpee Box Jump-Overs (24″/20″)

40 Toes to Bar

30 Burpee Box Jump-Overs (24″/20″)
Time cap of 38:00

***if you hit a time limit stop where you are and immediately begin the next workout…do not finish that section
Mobility:

Mash it and roll it

Then repeat

Categories: Uncategorized W.O.D.

SATURDAY 20210123

January 22, 2021

January 21, 2021

January 20, 2021