May 1st WOD

29
Nov

May 1st WOD

GROUP CLASS WORKOUT

 

Warm Up:

10 burpees, 20 PVC PT

15 pushups, 20 PVC PT

2 Rounds 20 hollow rocks, 10 KB swings

 

Strength:

50 Hanging KB High Pulls

100 Banded Lat Pull Downs 100 Banded Tricep Extensions

3 Minute Farmer Carry Hold

 

Metcon:

Welded & Welded Lean

20 Minute AMRAP

Partner/One Works One Rests

200 Meter Run

10 Thrusters @95/65-75/55

*Pick a weight you can do all 10 reps unbroken.

Partner resting must complete 20 Hollow Rocks.

 

Mobility: 

Pre – Posterior Chain Floss

Post – Super Friend quad smash

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

 

Leave a Reply