Monday, February 18, 2019

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(Metabolic Conditioning) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 10 lateral line hops, 5 push-ups, 1 indoor loop, 2 fwd & 2 reverse lunges/leg, 5 v-ups, 10 hanging shrugs

WOD

30 min AMRAP
300m Row
20 Erg hop overs (over & back = 2)
10 Palm-release push-ups
200m Run
20 Alt fwd lunges (total) (body weight)
10 T2B

Post WOD ITP: 1-2 sets
Lateral leg band walk (ankles) 1 pole out and back & 
10 Air squats w/ pause at bottom (band under knee cap)

Gymnastics WOD

Warm-up: 1 minute bike / 10 air squat / 15 hollow rocks / 20 lateral lunges / :30 hang from pull-up bar / :30 banded lat stretch (per side) / :15 side plank (per side)

WOD

10 min AMRAP

5 DB hang power snatch (right side) (50/35)

5 Burpees over DB

5 DB hang power snatch (left side)

10 DB goblet squats

Post WOD

4 sets

10 alternating v-ups

10 hollow rocks

:10 hollow hold