Warm-up
3x
Run 200m
10 PVC PT/ATW
10 Kip Swings
10 Plate Fly
:20 Sampson Stretch (each side)
:20 Spiderman and Reach (each side)
Skill Work
This is an all out effort for time
Farmers Carry 200m 106#/70#
WOD
FGB
4 rounds, 1 min per station, of: Knees-to-elbow Double Under AbMat Sit-up Push-up Kettlebell Swing, 53/35 lbs Rest Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
3x
Run 200m
10 PVC PT/ATW
10 Kip Swings
10 Plate Fly
:20 Sampson Stretch (each side)
:20 Spiderman and Reach (each side)
Skill Work
This is an all out effort for time
Farmers Carry 200m 106#/70#
WOD
FGB
4 rounds, 1 min per station, of: Knees-to-elbow Double Under AbMat Sit-up Push-up Kettlebell Swing, 53/35 lbs Rest Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
No comments:
Post a Comment