WOD

Monday 3.16

By March 16, 2020 No Comments

A. Alternate movements every 2 min x 4-5 sets each:

-6-8 Goblet or Barbell Back Rack Step Ups per leg / *6-8 Back Squats @ 20X1 / **4-6 Back Squats @ 20X1

-8-10 Alternating KB Pendlay Rows per side / */**6-8 Barbell Pendlay Rows @ 20X1

+

3-4 Sets:

20/15 Cal Bike/Row/Ski

15 Double KB/DB Deadlifts (mod) / *10 Alternating DB Snatches (mod to tough) / **10 Alternating DB Squat Snatches (50-70/35-50)

6-8 Single Arm Ring Rows per side / *5/4 Rope Climbs / **5/4 Bar Muscle Ups

*Rest 1 min

 

At Home WOD:

A. 3 Sets:

30 sec Jumping Lunges

30 sec Wall Sit

*Rest 90 sec

B. 5 Rounds:

30 sec Single Leg Glute Bridge (Left leg)

*Rest 30 sec

30 sec Single Leg Glute Bridge (Right leg)

*Rest 30 sec

C. For Time:

15 Lying Leg Raises

15 Burpees

30 Plank Push Ups

12 Lying Leg Raises

12 Burpees

24 Plank Push Ups

9 Lying Leg Raises

9 Burpees

18 Plank Push Ups

6 Lying Leg Raises

6 Burpees

12 Plank Push Ups

3 Lying Leg Raises

3 Burpees

6 Plank Push Ups

 

 

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