Friday, April 23 WOD

Warm-up: 10 minutes

  • 2:00 Row or Run 400m
  • 15 Hollow Rocks
  • 10 Air Squats
  • 10 Kip Swings
  • 5 KB or DB goblet squats
  • 10 KB or DB Lunges (total)

-Couch stretch

-Pigeon Stretch

-Front Rack Stretch

Strength/Skill: Front Squat

  • Front Squat 7×2
  • Use the same weight for each set. Rest as needed between sets.
  • 70-80% 1RM Work on good positioning and speed rather than load today.
  • Try going every 2 mins or resting 1:30 mins between each set!

Metcon: Part I

  • Every 2 mins for 8 mins do:
    • 15/12 Row Calories
    • 15 Toes-to-bars

Rest 3 minutes then…

Part II

  • Every 2 mins for 8 mins do:
    • 15/12 Row Calories
    • 5 Bar Muscle-ups

Try going every 2 minutes or rest 45 seconds after each round!

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