Warm-up:
Individual…
400m Run
Crossover Symmetry
15 Squats
Group…
High Knees Down
Zombie Walks Back
Inch worms Down
Burpee Broad Jumps Back
Warm up movements for 5 minutes
Fitness and Performance:
Partner WoD:
**Break us the work as needed…
Three rounds for time of:
20 Deadlifts (Heavy)
30 Pull-Ups
Rest until the running clock hits 10:00, and then…
For time:
80 Calories on Rower or Bike
60 Toes to Bar
30 Thrusters (Heavy)
Rest until the running clock hits 20:00, and then…
For time:
Run 1-Mile (relay style)
200 Double-Unders*
*Every time you break your double-unders, you both perform 5 Burpees
Total Time cap of 35:00.
***Cooldown with a 400m walk/jog/run.
Mobility:
Roll Posterior
Partner mash quads with feet
Lax to Plantar
Read more
THURSDAY 20210121
January 20, 2021
WEDNESDAY 20210120
January 19, 2021
TUESDAY 20210119
January 18, 2021