Workout of the Day
Workout of the Day
Mission closes at 1pm tomorrow!
WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups 7 push ups 9 Knee above the Hips SKILL:
Cleans for days
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead 5
Ready for a short week!
WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: Every 2:00 for 8:00 Back
Team 4 Waterfall
WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of 4 Complete 4 Rounds Waterfall style 15/12 Cal on Bike 15 Alternating Slamball to the shoulder (70/50) 15 Box jumps overs ( 24/ 20
1 RM Front squat
WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Single Leg Pelvic Raise (Right) Single Leg Pelvic Raise (Left) Squat hold Goblet Squat (24/16kg) SKILL: Find
Always working
WARM UP: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: :45 sec row M4: 15 Russian KBS SKILL: Team of 3 Complete (18:00) 2400m Row ( alt 400m )
