16th January 2020

WOD WOD, January 17, 2020

Friyay SPRINT

Warm-up
A) Gym Length athletic Flow + Glute / Scap Prep
B) Demo for Glute bridge BP

Functional Body Building
Perfrom 3 sets @ each station rotation

1. 16 x Dual KB FR Alternating Reverse lunges ( 8/8)
2. 16 x SA DB Glute bridge Bench Press @3011 (8/8)
3. 20 Second L – Hang / Tuck Hang into 20-second RKC plank

*Set up on a 2-minute rotation to build in rest ( 18 mins total)

Metcon (Time)
Variance SPRINT triplet – 12 minute cap

2 Rounds for time

35 x Wall Ball
21 x DB Snatch
15 x Pull up

REST 3 Minutes

15 x Pull ups
21 x DB Snatch
35 x Wall Ball

Rx + C2B Pull Ups

OPTIONS:

WB : Reduce Load / Height / Goblet
DB : Reduce Load
PU : Jumping / RR

COOL DOWN
Couch stretch mins per side
Pigeon Pose 2 mins p/side

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