Monday Recovery WOD Feels Solana Beach

By March 9, 2020 No Comments

A1. Seated Lateral Med Ball Throw; 3 x 8-12 per side

A2. Pistol Squat to Box (Light load okay); 3 x 6-8 per leg

*Pistol Squat @ 30X1; 3 x 6-8 per leg

**KB Goblet Pistol Squat; 3 x 6-8 per leg

A3. Plate Bear Crawl (plate on mid back – hips must stay level with shoulders); 3 x 15-30m

**Banded Plate Bear Crawl (band around wrists and plate on mid back); 3 x 15-30m


1 Min @ Each Station for Max Reps/Distance:

-KB Sumo Deadlift High Pulls (moderate) / */**Alternating DB Snatches (moderate)

-Hand-Release Push Ups / */**Ring Push Ups

-Ring Rows / *Strict Pull Ups (light band assistance okay) / **Strict CTB Pull Ups

-25-25-50-50m Shuttle Run

*Rest 2 min between x 2-3 sets

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