Sept 5, 2018

 

a) WARM UP:

2 rounds of:

  • 100 m Run
  • 20 mountain climbers
  • 10 push ups
  • :30 handstand hold – face to wall (hollow position)
b) STRENGTH:

  • E3MOM x 5 sets of: Push Press x 10 reps

** increase weight if you’re feeling strong and powerful

c) WOD:

Every 90 seconds, for 30 minutes (5 sets of each):

  • Station 1 – 20 Double Unders + 10 Deadlifts (275/185 lbs)
  • Station 2 – 12/9 Calories of Assault Bike or 200/150 Meters of Rowing
  • Station 3 – 200m Run
  • Station 4 – 0:45 sec front plank

** Scale as per your coach on reps and weights

Posted in WOD