TUESDAY 150630

Warm-up:
Run 400m

15 good mornings
15 dislocates

Inch worms down

Samson lunges
10 push ups

Pigeon stretch
Skill:

Four sets of…

Weighted Good Mornings x 6 reps
Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps

Rest 30 seconds

Weighted Hip Bridges x 10 reps

Rest 30 seconds
WoD:

Every 5 minutes, for 15 minutes (3 sets)…

15 Pull-Ups

30 Push-Ups

45 Air Squats

Complete each set as quickly as possible and note times for each.
Mobility:

Lax to glutes and pecs

Roll posterior

Pigeon stretch

Categories: Uncategorized W.O.D.

FRIDAY 20210122

January 21, 2021

January 20, 2021

January 19, 2021