Friday, June 14, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 15 sec HS hold, 20 banded lat stretch, 10 BB front squats, 30 sec Olympic squat stretch, child’s pose with hands on upper back.

SOD

In 15 minutes complete 3-4 sets of:

6-8/leg KB/DB Romanian deads/leg (https://www.youtube.com/watch?v=ck1vraDasnE)

4 pole Waiters carry/arm

10-15 GHD hip extensions

Pre WOD: 5 min to warm-up FS & HSPU

WOD

For Total Time:

400m Run, 2 Front squats, 2 HSPU (155/105) (50+ 115/70) (Fitness: 10 Goblet squats)

400m Run, 4 Front squats, 4 HSPU

400m Run, 6 Front squats, 6 HSPU

400m Run, 8 Front squats, 8 HSPU

400m Run, 10 Front squats, 10 HSPU

*BB taken from the floor. First rep can be a squat clean.

Gymnastics (6:30 PM)

Skill:
Russian Dips

WOD
For Time:

4 Rounds
10 DB HC Jerk (50/35)
25 ft. overhead carry
:60 hand stand hold
4 Rounds
10 DB HC Jerk (50/35)
25 ft. overhead carry