Warm-up:
Run or Row
Crossover Symmetry
12 Back extensions on GHD
20 Banded Good Mornings
12 Matrix turns
15 Squats
10 Pullups
Bear Crawl Down
Inch Worms back
Strength:
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on April 4, 2016.
WoD:
Three sets for max calories/reps of:
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
Mobility:
LAX to Plantar
Mash Lats on roller
Roll Posterior
Read more
WEDNESDAY 20210120
January 19, 2021
TUESDAY 20210119
January 18, 2021
MONDAY 20210118
January 17, 2021