SATURDAY 10.7.2017 WOD

Row Bike or Jump Rope 2 Min

1 RNFT
20 Pull Aparts with Red Band
10 Beat Swings
10 Pushup Plus
10 Pushups
10 Deadbugs

With a DB that you can OHS with:

2 RNFT
All on Right Side: 3 DB Snatch + 3 Push Press + 3 OHS
All on Left Side: 3 DB Snatch + 3 Push Press + 3 OHS
1 Wall Walk + 10 Sec Hold

Thoracic and Hip MOB

PART 1:

FITNESS

20 Min AMRAP
Run 1 Lap or Row 350 m
20 Wall Balls
15 Alternating Dumbbell Snatches OR 15 Full Swings
5 C2B Pullups or 5 Pullups or 7 Ring Rows

SPORT:

5 Rounds for time of:
Run 1 Lap
20 Wall Balls 20/14
15 Alternating DB Snatches 50/35
5/3 Bar Muscle Ups

Walk 1 Lap for Cool Down

PART 2:

3 Rounds of
0:40 Alternating Light Renegade Rows
0:20 Rest
0:40 of Side Plank on Right Side
0:20 Rest
0:40 of Side Plank on Left Side
0:20 Rest

Click on a tab to select how you'd like to leave your comment

Speak Your Mind

*

Menu Title