TUESDAY 170411

Warm-up:

Individual…

Row 500m

15 Leg Swings

Pigeon Stretch each side

Group…

Repeat this twice:

Monster Walks x 10

OH Walking Lunges x 20

Review Squat and warm up

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

Fitness:

For time:
30 Calories of Assault Bike or Row
25 Dumbbell Thrusters
20 Strict Pull-Ups

Performance:

For time:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups

Time cap of 14 minutes.

Mobility:

LAX to Glutes

Mash Quads

Roll Posterior

Categories: Latest WOD Uncategorized

WEDNESDAY 20210120

January 19, 2021

January 18, 2021

January 17, 2021