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OUR BLOG

Sat.1.27.18

By CoachBo | In WOD | on January 26, 2018

Warmup:  ROM, dynamic stretches, squat with twists, 5 jumping squats, 5x :30 hard/:30 easy row or run

Strength:  Front Squats

10 x 3 – work up to a weight where the 3rd rep is challenging and stick with that weight for the duration

WOD:

2 Rounds of

5:00 AMRAP

5 Mountain Climber step ups, ea side

5 Weighted box step ups, ea side

5 Single Leg RDL (AHAP)

Rest 1:00

5:00 AMRAP

10 Goblet Squat

10 Pullups

10 Push ups

Rest 1:00

5:00 AMRAP

15 Double Unders

15 KB swings

15 KB Mason Twist

1:00 Rest/Repeat

Cooldown:  Roll out and stretch – quads, calves and achilles

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