Thursday, February 13th, 2020


Published February 12, 2020


WOD:

Coach leads group through:

3 Rounds
150m Row
25’ Bear Crawl
25’ Broad Jump

 

then:

 

4 Rounds Per WOD
1 Minute Rest Between Rounds
2 Minutes Rest between WODs

 

WOD 1
In 2 min to complete
10 KB Gob Squat Clean (Light/Fast) (video)
200m erg
Max Burpees

 

WOD 2
In 2 min to complete
12/9 Row
60 Dubs (80 ADV)
Max Burpees

 

WOD 3
In 2 min to complete
10 KB Deadlift - heavy

12/9 Cals Bike
Max Burpees

 

STRUCTURE:

Warm-Up:

10 Mins of Choose your own adventure pump!

DB Floor Press

DB Hammer Curl

DB Front Delt Raise

DB Lat Row

Goblet Squat

 

Strength: (5 Sets)

A1.  SB Box Squat, x7-10

A2.  Hex Bar Deadlift, x5 + 100ft Carry

A3.  Heavy D-Ball Clean over Shoulder, x2-4

 

WOD:

6 Cal Ski Erg

4 SB Toss

200ft Farmers Carry

4 SB Toss

6 Cal Ski Erg

 

Rest 1:1 x 5

 

Post-WOD:

5 Min

Nasal Breathing on Rower/Ski

or

Nasal Breathing Passive Stretching


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