(Metabolic Conditioning)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 15 sec HS hold, 20 banded lat stretch, 10 BB front squats, 30 sec Olympic squat stretch, child’s pose with hands on upper back.
1. Banded lat stretch – Hold 30-60 seconds each arm 2. Armless child’s pose – Hold 30-60 seconds 3. Olympic squat stretch – Hold 30-60 seconds
SOD
In 15 minutes complete 3-4 sets of:
6-8/leg KB/DB Romanian deads/leg (https://www.youtube.com/watch?v=ck1vraDasnE)
4 pole Waiters carry/arm
10-15 GHD hip extensions
Pre WOD: 5 min to warm-up FS & HSPU
WOD
For Total Time:
400m Run, 2 Front squats, 2 HSPU (155/105) (50+ 115/70) (Fitness: 10 Goblet squats)
400m Run, 4 Front squats, 4 HSPU
400m Run, 6 Front squats, 6 HSPU
400m Run, 8 Front squats, 8 HSPU
400m Run, 10 Front squats, 10 HSPU
*BB taken from the floor. First rep can be a squat clean.
Gymnastics (6:30 PM)
Skill:
Russian Dips
WOD
For Time:
4 Rounds
10 DB HC Jerk (50/35)
25 ft. overhead carry
:60 hand stand hold
4 Rounds
10 DB HC Jerk (50/35)
25 ft. overhead carry
