Aug 23, 2018

 

a) WARM UP:

3 rounds of:

  • Jog to the end of the gym and back
  • Side shuffle to the end of the gym and back
  • 10 glute bridges
  • 10 birddogs
b) STRENGTH:

  • Hanging challenge

Accumulate 6:00 mins hanging from the pull up bar – any grip you want.  Hands can touch the bar only.

** Every time you come off the bar.  Perform 0:20 sec side Captain Morgan plank on one side.  The next time you come off the bar, do the other side. (captain morgan plank video: https://www.youtube.com/watch?v=MZrFf_V2H-g&feature=youtu.be)

c) WOD:

20 Min AMRAP

  • 3 x Tire Flips @ heavy
  • 6 x Bench Press @ BW
  • 1 length of gym green sled pull – 2 handed backwards walking @ BW
Posted in WOD