WOD Thursday July 30th

Warm up: 400 meter run / 20 sit ups / 15 Back extensions

  1. L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds

*Accumulate as much time as possible in the position within 1 minute.

2. Glute ham raise: 3 x 12 ( use bands if you can )

3. As many rounds as possible in 10 minutes:

20′ Handstand walk or something else

20 Goblet or D ball squats

20 Ring rows or Australian Pullups

*Do you really need chalk for ring rows? Really?

 

WOD Thursday June 25th

Warm up: 2 minutes on a thing / X walk / Banded good mornings

  1. Front squat: 3 x 4 @ 85%

2. Tabata intervals for these 4 movements

Score is lowest round per movement

1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of each rep )

2. Jumping lunges

3. Hand hops on and off of a 45 lb bumper plate – 1 hop on and off = 1 rep

4. Kettlebell jumps @ 2 / 1.5 pood