EQUIP: DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Plate, (c: 45, p/f: 25), Pull-Up Bar, Rower
WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x Push-Up + Windmill R and L
*10 x DB Goblet Squat
*10 x Lunge Jump
*10 x Pull-Up (last 5: C2B)
————————-
“STOP & DROP”
Complete the 3 WODs below in any order. Record a time for each WOD.
WOD 1:
*1 Mile DB Run (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(hold 1 dumbbell in ea. hand)
*10 x DB Thruster every 200m (use 400m course)
WOD 2:
*2000m Row
*10 x Burpee-Lateral Hop over Rower every 250m
WOD 3:
*200m OH Plate Lunge (c: 45, p/f: 25)
*2 x Bar Muscle-Up (sub: 6 x C2B Pull-Up) every 20m
————————
No comments:
Post a Comment