Monday, April 29, 2019

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(Metabolic Conditioning)
WOD Review then warm up all together: 1 indoor jog, 10 str leg sit-ups, 5 push-up into downward dog, 10 KB deads, 5 KB low RKBS, 5 BJ or step-ups

SOD

In 10 min, accomplish 2-3 sets of:
10-15 GHD sit-ups
10-15 Tubing back flies
20-30 sec/side Side plank

WOD

For time: (30 min cap)
400m Run
25 Push-ups (50+ C2 Abmat)
400m Run
25 AKBS (70/53) (50+ RKBS 53/35)
400m Run
25 Ab-mat sit-ups
400m Run
25 KB Sumo deadlift high pulls (70/53) (50+ 50/35)
400m Run
25 Air squats
400m Run
25 Box jumps (24/20) (50+ 20/18 – step-ups optional)

*Those looking to do Murph (May 27th) with a weight vest – consider using it today.

Gymnastics (6:30 PM)

Skill Work:
Tuck Front Lever
KB or DB Step Downs: 4x10/side

WOD

3 Rounds:
20 Hollow Rocks
20 SA DB Strict Presses
20 Arch Rocks