Friday WODS

0-6

Jana, holding on during her plank hold.

Pre WOD
Dynammic Stretching and lateral work by your coach.

WOD
21-15-9
Burpee Pull Up
Split Jumps

Rest 2:00

15-12-9
Push Press 105/75#
Back Squat 105/75#

12-9-6
Wall Walk
Knee to Elbow

Score is total time.


Post WOD
500m Cool Down Row
Stretch

9:30 and 10:30 WOD and Daycare Holladay Gym

Challenge: Partner Row
3x250m Row. Each person rows 3x, rest while your partner works.
WOD:¬†“Dirty 30″ Time Cap:30min
10 movements, 30 reps of each. Go in any order, but complete all 30 reps before moving to next movement.
30 Cal Air Dyne
30 Wall Balls 20/14#
30 Burpees
30 Toes2Bar. Scale to Knee Tucks if needed.
30 Med Ball Cleans 20/14#
30m Walking Lunge w/ Med Ball Overhead 20/14#
30 Pull-Ups
30 Russian Twists w/Med Ball 20/14# (15 ea. side)
30 sec Hand Stand Hold. Scale to FLR Hold or Plank Hold on Elbows if needed.
30 Hand Release Push-Ups

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