Monday, June 24, 2019

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(Glycolytic)

WOD Review then warm up all together: 60 sec bike, 30 sec wall squats, 20 sec/leg of Spiderman & pigeon, 5 push-up to down dog, 5 BB interred rows

SOD

12 minutes to complete 2-3 sets:

2 pole lateral walk/lead leg (ankle bands)

8-10 Ring push-ups

12-20 Tubing back flies


WOD

5 Rounds: (27 minutes total)

1 Minute WB (20/14 10/9) (50+ 14/10 10/9)

1 Minute BB inverted row

1 Minute Calorie Bike

3 Minute Rest

*If needed, start at different stations.

Gymnastics (6:30)

Skill: 4 sets

10 Toes to bar
:20-:30 Hand stand hold (mod on box or wall facing hold)
Rest as needed

WOD

4 RFT
50 ft. DB Lunges
50 ft. DB Farmer’s Carry
10 Burpees over DB