Tuesday, January 25th WOD

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Workout for Tue., 1/25:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar, glute and hamstring Lacrosse Smash

Strength –

4RM Strict Press

(3 attempts E2MO2M)

 WOD – 

Fitness Level    Performance Level    Competitor Level 
  3 Rounds for time   3 Rounds for time   3 Rounds for time
  Run 400m (or row 500m)     Run 400m (or row 500m)   Run 400m (or row 500m) 
  40 KBS (35/26)   40 KBS (55/44)   50 American KBS (70/55)
  20 Games or Box Push Ups    Shallow HSPU   20 HSPU
Pike Push Up or Games PU

Open Gym Suggested Work:

Olympic Lifting –

Snatch – 60%x4, 70%x4, 75%x4x2, 80%x4, 85%x2

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Speak Your Mind

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