WOD - Tuesday 2021-01-19

OVERVIEW

Today WOD is all about team effort! We’ll split each class into 2 teams (unless there’s 5 or fewer) and push to reach the highest reps per person possible. Each team will rotate through 3 movements however they decide. One rule: The Bike should never be empty. Score is total reps divided by number of team members.

WARM-UP

Mobility/Activation

  • Pec mash

  • Calf foam roll

Warmup

  • 5 Rounds 30/15

  • Reverse lunge to knee raise

  • 5 Scap push-up + 1 push-up

  • Inch worms (focus on pulling hips back)

WOD

Team Amrap 15:

Bike (cal)

Box jumps (or step-ups)

S.A. KB floor press

COOL DOWN

Pec stretch

Down dog w/ calf stretch


65 views0 comments

Recent Posts

See All

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo