Monday, 15 March WOD

Warm up: 2 rounds: 

  • 15 Glute Bridges 
  • 10 Bear Crawl Position Rock Backs 
  • Then (until time expires):  
  • 10 Tempo Goblet Squats (with Kettlebell) 3110
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength / Skill: Back Squat

  • 10 minutes to complete the following:
  • Attempt 3 sets of 5 using your 5 REP MAX weight

Metcon:  3 Rounds for Time – Benchmark WOD = Helen                    (repeat from 3 Nov 2020)

400 Meter Run

21 x Kettle Bell Swings       

21 x Pull-ups

Depending on availability of Coaches, we will be able to provide a Judge if you want to attempt or reattempt 21.1.

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