Wednesday, March 9th WOD

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Workout for Wed., 3/9:

Warm Up –

2 Rounds

30 Seconds

PVC Pass Throughs

30 Seconds pvc deadlifts

30 Seconds Russian Baby makers

30 Seconds of Wall Balls

Mobility –

Lax plantar, glute, ham, deltoid and chest smash.

Banded Pass Throughs

WOD –

Comp:

3 RFT

400M run or 500 Row

9 Deadlift (225/170)

21 Wall Ball (20/14)

9 Deadlifts (225/170)

21 Wall Ball (20/14)

Perf:

3 RFT

400m Run or 500m Row

9 Deadlifts (185/130)

20 Wall Ball (14/10)

9 Deadlifts (185/130)

21 Wall Ball (14/10)

Fit:

3 RFT

200m Run or 250m row

9 Deadlifts (155/110)

21 Wall Balls (14/10)

9 Deadlifts (155/110)

21 Wall Ball (14/10)

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Speak Your Mind

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