Warm-up:

Run or Row

10 Yoga Push ups

15 Matrix Turns

Crossover Symmetry

15 Good mornings

Backwards Bear Crawl Down

Crab Walk Back

15 Hollow rocks

Handstand Practice

 

Strength:
Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 2 sec descend
WoD:

For time:

Row 1000 Meters
20 Burpee box Jump Overs
30 Ring Dips
40 Push-Ups

 

Mobility:

Mash triceps on racked barbell

Lax to Shoulders

Roll Posterior

 

 

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021