Friday, July 19, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 10 PVC pass thru, 10 PVC good mornings, 5 push-up to down dog, 10 reps high plank alternating pigeon, 20 sec. goblet ankle rocks, 20 sec. deep squat rotation, then 2 rounds of: 200m jog, 10 KB deadlifts, 10 KB squats

WOD

21-18-15-12-9 for time:

KB Sumo dead high-pulls (53/35)

300m Run

Goblet squats (53/35)

300m Run

Gymnastics (6:30)

5x10 Weighted Push-ups
10 GHD Sit-ups

WOD

10 min AMRAP

15/12 Cal Bike
10 SA Devil’s Press