Pre WOD
10-1
Wall Ball
Toes to Bar
Not for time, focusing on quality moving.
10-1
Wall Ball
Toes to Bar
Not for time, focusing on quality moving.
WOD
8 Rounds, Rest :30 after each Round. Score it total time.
8 Rounds, Rest :30 after each Round. Score it total time.
100m Run or Row or Ski (Pick one)
10 KB Swing-Russian 24/16kg (H Gym Use Bulgarian Bag Swings or Cleans)
10 Frog Hops
10 Up-Downs (Similar to a burpee, less the push up)
10 Box Jumps 20/16″
10 KB Swing-Russian 24/16kg (H Gym Use Bulgarian Bag Swings or Cleans)
10 Frog Hops
10 Up-Downs (Similar to a burpee, less the push up)
10 Box Jumps 20/16″
Post WOD
3×10 RDL
3x:20 Prone Cobra
3×10 Sit Up
3×10 RDL
3x:20 Prone Cobra
3×10 Sit Up
Results:
No comments:
Post a Comment