Friday, January 29th WOD

IMG_2733

Workout for Fri., 1/29:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min Non- seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar Lacrosse Smash

&

Hip and ankle distraction

Strength –

3 Max time double over  hand Deadlift holds

(225/155)

2 minutes in between attempts

WOD –

Partner WOD

For Time

Fitness Level    Performance Level    Competitor Level 
  400m Run   400m Run   400m Run
  30 Synchronized Fr. Squats (95/65)    30 Sync. Front Squats (115/85)   30 Sync. Front Squats (155/110) 
 400m Run 400m Run   400m Run
  30 Sync. Front Squats   30 Sync. Front Squats 30 Sync. Front Squats
 400m Run  400m Run  400m Run

*Score is time of last teammate passing the finish line

**Teams can be any assortment of levels, but you must synchronize your squats.

Open Gym Suggest Work:

Olympic Lifting –

14 Minute OTM ALT

3 Power Snatch @ 65%/

3 M.U. or 8-10 Dips

Endurance/Gymnastics –

5 Rounds

50 Ft Handstand Walk

Speak Your Mind

*