Thursday, January 21st WOD

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Workout for Thu., 1/21:

Warm Up –

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar Lacrosse Smash and ankle distraction

Shoulder banded pull aparts and pass throughs

Strength – 

12×2 HBBS OTM

WOD –

8 Minute AMRAP

“Count by Twos… Part 1”

Count Up

2-4-6-8-etc

Each

Elite Level –

KB Swing (70/55)

Pull Ups

Box Jump (24/20)

Competitor Level –

KB  (55/45) 

Pull Ups

Box Jump

(24/20)

Performance Level –

KB (45/35)

Pull Ups

Box Jump (24/20)

Fitness Level –

KB (35/25)

Steep Ring Rows

Step Ups (W/double DB  15/10)

Score Written as total reps

Open Gym Suggested Work:

Olympic Lift –

Jerk: 60%x3x2/70%x3x2/75%x3/80%x3/85%x2

Gymnastics – 

Hollow Back Press Progression (Talk to Coach)

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