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Friday, May 31, 2019

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(Glycolytic) 
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 20 sec/leg pigeon st/legr, 20 sec down dog

1. Dumbell lateral squat 2. Deep squat with overhead reach 3. Spiderman with trunk rotation 4. 90/90 shoulder press

WOD Prep: 2x (build intensity round 2)
5 Cal row
5 BB OHS
5 V-ups

WOD 1: AMRAP 4

25/22 cal Row
25 BB OHS (95/65) (50+ 65/35)
25 V-ups

Rest 4 minutes

WOD 2: AMRAP 4

20/17 cal Row
20 OHS (115/75) (50+ 75/45)
20 V-ups

Rest 4 minutes

WOD 3: AMRAP 4

15/12 cal Row
15 OHS (135/85) (50+ 85/55)
15 V-ups

*1 Score for each WOD.

Post WOD: Mobility

Gymnastics (6:30 PM)

Skill: Rope Climbs

WOD

4 Rounds:
15/10 Cal Bike
10 Devil Presses (50/35) (35/20)

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