Mobility WOD
Dynamic Warm Up - Stone Lifting
- 10 Lap, Squat, Drops- 10 Lap, Squat, Returns
- 10 Lap & Drops
- 10 Bent Over Rows
2. SKILL & DRILL
A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes
- L-Sit > Tuck Sit Hold
C. For form:
- 50 Alternating Pistols
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)
- 50 Alternating Pistols
D. 2 Rounds of:
- Skin the Cat, 3-5 Unbroken reps
- False Grip Pullup, 3-5 Unbroken reps
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)
C. Bench Press, 5 sets x 3 reps
4. WOD - TABATA SOMETHING ELSE
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
4. WOD - TABATA SOMETHING ELSE
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
No comments:
Post a Comment