Monday, July 8, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm PVC chicken str, 10 hanging shrugs, 5 KB deadlifts, 5 RKBS, 5 push-up to down dog

SOD

In 10 minutes, complete 2 sets of:

2 pole Lateral leg band walk

5 Broad jumps for distance (How far can you travel) (Focus on soft landings)

WOD

18 min AMRAP

400m Run

21 RBKS (53/35) (50+ 35/20)

1000m Bike

12 Box jump overs (24/20) (50+ 20/18 jump or step)

*Alt start of Bike/Run if not enough bikes.

Gymnastics (6:30)

WOD

4 Rounds
20 Wall balls (20/14)
15/12 Cal Row
10 T2B

Post: 3x
Seated DB Strict Press x8
:60 Plank