Workout of the Day
Workout of the Day
Friday cleans!
WARM UP: 10 Single arm upright DB row to external rotation 10 Box Step Off to a power landing 10 SLSU 25 Banded Pull Through SKILL: 12 mins to build Hang power clean 5-3-1-1-1 WOD:
Skuats and push ups
WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @
Some burpees
WARM UP: 2X Line Jumps 25 Banded Glute Bridges 8 Drinking birds (per leg) 10 BB GM 10 BB Romanian DL 3 Burpees SKILL: 10:00 EMOM ODD: 10 Deadlifts EVEN: 16 Lateral Box Step Overs
Run
WARM UP: C2C 10 single arm thrusters (each) :30 Hollow body hold 10 Plank to toe touches C2C a little faster than first 50’ Duck Walk 50’ Tall Plank Lateral Crawl Right lead 50’ Tall
Snatches and muscle ups
WARM UP: 2:00 Bike 400m Run 5 Walking Inch-worms 10 Hip Openers 10 Single Arm DB Strict Press (each) 10 Single Arm DB PP (each) 10 Single Arm DB Crossbody DL SKILL: Every 2:00 for
Sunday Funday
WARM UP: 3 X Fence drills 10 Squat jumps 10 SL Sit-ups 10 GMs SKILL: Set up for WOD WOD: 6 RFT 15 OHS 15 Box Jump Overs (24/20) 25 AB Mat SU 200 M
