TUE 12/7/21 WOD
Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -
Strength WOD - Overhead Squat - 5-5-5-5-5-5-5 (Compare to 9/16/21)
WOD
3 Min AMRAP
5 KB Swings L3-70/55# L2-55/35# L1-45/25#
5 SDLHP
-Rest 1 Min-
Rounds + Reps
3 Min AMRAP
4 Alt DB Snatch L3-70/55# L2-55/35# L1-45/25#
4 Goblet Squats
-Rest 1 Min-
Rounds + Reps
3 Min AMRAP
3 Wall Ball Shots L3-20/14# L2-16/10# L1-14/8#
3 C2B Pull ups L2-Pullups L1-Banded / Ring Rows
Rounds + Reps
Total Rounds + Total Reps
