Warmup
Run 400 meters or Row 500
Samson Stretch (10 second hold on each leg)
10 Front Squats with PVC Pipe
10 GHD Situps
10 Push-ups
Hamstring Mobility w/band
Shoulder mobility w/band
Spiderman to squat
Skill Work -
Review the Front Squat / GHD
WOD
5 Rounds for Time (RX'D)
5 Front Squats (185/105) (Scale Weight)
10 GHDs (Scale to Ab-Mats)
15 Ring Push-ups (Scale to HR Pushups)
Intermediate - 135 / 95
-Ab-Mat Situps
-Regular Hand Release Push-ups
Beginner - 95 / 65
-Ab-Mat Situps
-Push-ups on knees
No comments:
Post a Comment