banner

SATURDAY 20210116

Warm-up

[0:00-3:00]
Every :20 for 3:00 (3 Rounds of Each):
Plank Walk-outs to Push-up
Air Squats w/Pause
Kip Swings

[3:00-10:00]
Line Drills:
Butt Kicks
Ostrich Walks
Spiderman Crawl
Lunge w/Twist
Duck Walk
Heel Walk
Toe Walk
Side Shuffle (Down/Back)
Grapevines (Down/Back)

[10:00-15:00]
WOD Brief / Break


FITNESS and PERFORMANCE 20210116

For Time With a Partner (with a 30:00 Time Cap):
Sprint Relay Murph
1200M Run (6 x 200M)
80 Pull-ups
160 Push-ups
240 Air Squats
1200M Run (6 x 200M)

Break the reps of pull-up, push-up, and air squat in any desired combination of rounds/reps.
E.g. 5 Rounds Each
8 Pull-ups
16 Push-ups
24 Air Squats
or
10 rounds each:
4 Pull-ups
8 Push-ups
12 Air Squats

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin