Thursday July 27, 2017

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 20 sec KB stationary waiters hold per arm, 10 hanging knees to chest

SOD 

4x of: (16-18 min)
3 Turkish Get-Ups per arm
Rest 90 seconds
L-Sit Tuck to Extension x 5-10 reps (Use rings, benches or boxes, extend the legs for 1-3 seconds, pull them in for 1-3 seconds and repeat)
Rest 90 seconds
 

WOD 1

Body Weight Box Push Reverse Tabata (8 rounds of work 10 sec, rest 20 to get as many poles as possible) (1 pole = 1 rep) (work between 2 poles) (4 min)

Rest 5 min

WOD 2

Repeat WOD 1 with the goal of staying within 10% of your first score (4 min)