Wednesday, January 30, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 3x: 1 TGU/arm, 150m row, 1 indoor loop, 20 sec downward facing dog, 15 sec/leg spiderman, 5 slow air squats, 20 singles

WOD

For time:
1200m Run (5 indoor long loops)
100 Dubs
80 Plank jacks (hands or forearms) (https://www.youtube.com/watch?v=PR9nHQXCZMo)
60 Ab-mat sit-ups
40 WB (20/14 @ 10’) (50+ 14/10 @ 9’) 
20 Cal row
10 DB or KB Turkish get-ups (5/side) (53/35) (50+ 35/20) 
Then back up the ladder (TGU are only 1x)

Turkish get-up (https://www.youtube.com/watch?v=0bWRPC49-KI)