TUESDAY 150512

Warm-up:

Row 500m

3 rounds not for time:

5 pull-ups

10 sit-ups

15 squats

Then

15 leg swing

10 push ups
Strength:

Every three minutes, for 12 minutes…

Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

WoD:

Five rounds for time of…

15 Wall Ball Shots (20/14)
10 Toes to Bar
5 Burpees

Mandatory Mobility:

Accumulate two minutes in each of the following positions…

Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

Categories: Uncategorized W.O.D.

SATURDAY 20210123

January 22, 2021

January 21, 2021

January 20, 2021