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Thursday, August 22, 2019

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(Phosphogenic)

WOD Review then warm up all together:200m jog, 1 pole Spiderman, 5 push-up to down dog, 10 PVC pass thru, 10 PVC OHS, 10 KB double leg RDL, 5 BB OHS

SOD

In 30 minutes complete:

5 x 5^ OHS (Sub front squats if needed)

4 x 15 Tubing back flies (light resistance)

4 x 8/leg KB Single leg RDL ( HYPERLINK https://www.youtube.com/watch?v=mrjNfCAuWNs)

WOD

2 cycles (12 min total)

1 min Max Lateral facing burpees over BB

2 min rest

1 min Max Overhead squats (75/55) (50+ 55/35) (Mod: Goblet lunges)

2 min rest

*2 scores: Burpee reps/OHS reps

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