11/7/2019 - WOD A

Score Type:: Not Scored


Workout
RECOVERY WORKOUT
EMOM x 24 MINUTES
MIN 1 - Row for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 - Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 - Slam Ball (30/20)|(20/10)
MIN 6 - Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest...walk, breath, and recover.
COOL DOWN
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child's Pose
2:00 Down Dog Pose


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Take 15 mins to foam roll stretch and mobilize
11/7/2019 - Boot camp

Score Type:: Rounds and Reps


Workout
DOUBLE AMRAP
AMRAP x 6 MINUTES
6 Cal. Bike
6 KB SDHP
6 Sit-Ups

-Rest 3:00-

AMRAP x 6 MINUTES
6 Cal. Bike
6 Russian KB Swing
6 Sit-Ups


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