Wednesday WODS

Pre WOD
Tabata KB Swing Russian 8x:20/:10
Score is lowest Round, complete 2 push up during your active rest.

WOD
Every 3 Minutes
5 Deadlift BW
5 Muscle Up (Scale with high kipping swings, hips to the bar)
10 Backward Stepping Lunge
10 Knees to Elbow

Post WOD
20 Perfect Pulls on the Rower, going for power and low stroke rate.
3x:20 Prone Cobra
3×10 Alternating Superman

 

Holladay WODS

Pre WOD

Battle Rope fun by your coach. Group up and work off of each others rest.

WOD
4 Rounds, rest :30 seconds between sets.
Begin in heats so the sleds do not get jammed up, if you have to wait for a sled complete jumping jacks until your sled opens up.

Sled push (Down and Back)
10 Knee to Elbow
10 Bulgarian Bag Clean and Squat
20 Mountain Climbers
20 Calorie Row

Cut off is 22:00

Post WOD
3x:20 Prone Cobra
3x:20 Sampson Stretch

9:30 WOD and Daycare
Challenge:1k Row for time

WOD: 10rds of Merry Bliss!
7 Burpees
8 Split Jumps (8ea leg)
9 Cleans w/ Bulgarian Bag
—-Rest 30sec after each rd.

 

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