WOD - Do 22.04.21

WARM UP 3 rounds for quality of:

10 Jumping Pull-ups

10 Push-ups

20 Walking Lunges Dragon Stretch, 30 secs

Dragon Stretch, 30 secs

Change each round:

1. Round - 10 Jumping Pull UP

2. Round - 10 Kipping or Banded Kip or strict Pull Up

3. Round - 10 Workout Pull Ups

CORE 3 rounds,

30 secs per station, of:

Plank Hold Bicycle Crunch

Weighted Superman Hold, 10 lbs

V-up


Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

ROAD TO MURPH

A Complete as many rounds as possible in 12 mins of: max rep Row Max Distances

B For time: 25 Pull-ups 50 Push-ups 75 Air Squats

C Complete as many rounds as possible in 12 mins of: max rep Row Max Distances

COOL DOWN For quality: Hamstring Stretch, 3 mins

78 Ansichten0 Kommentare

Aktuelle Beiträge

Alle ansehen

WOD - Fr 07.05.21

WOD - Do 06.05.21