THURSDAY 161229

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push ups

Group….

LAX to pecs

10 Scap Push ups

Bear Crawl Down

Crab Walk Back

Strength:

Five sets of:

Bench Press x 2.2.2.2
(rest 10 seconds between doubles)
Rest 20 seconds

Dynamic Push-Ups x 10-15 reps
Rest 3 minutes

Performance and Fitness:

In teams of two, with only one person working at a time, complete five sets each of:

200 Meter Farmer’s Carry

Carry the heaviest implements you can handle in each hand.

Mobility:

Lax to Pec and traps

Partner PVC mash forearms

Roll Posterior

Categories: Latest WOD Uncategorized

SATURDAY 20210116

January 15, 2021

January 14, 2021

January 13, 2021