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Tuesday, November 12, 2019

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Glycolytic

WOD Review then warm up all together: 60 sec bike, 15 PVC pass thru, 20 sec thumb down lat str, 5 push-up to down dog

SOD

In 12 minutes – complete 3 rounds of:

4 pole DB or KB waiters carry/arm (medium weight)

15-20 Tubing back flies (light)

10/side Tubing torso twists (medium to heavy) (https://www.youtube.com/watch?v=IHIEp_2D_Dg)

WOD

4 min AMRAP x 4 rounds (total of 25 min)

20 DB Snatches (15/arm) (50/35) (50+ 35/20)

20 Box jumps (24/20 (50+ 20/18)

20/16 cal Bike (50+ 16/12)

20 V-ups

*3 min rest between rounds

*Begin each new 4 min where you left off and 1 cumulative score

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