WOD - Wednesday 2021-04-28

OVERVIEW

Stable shoulders and braced cores are the focus for today’s 2 part strength day. We’ll start by building to a heavy single of Turkish Get-ups on each arm, and then move into some giant sets of deadbugs, waiter carries, bird dogs, and handstand holds.

WARMUP

Warm Up

• 1 Lap around building, directly into 3 rounds

• 10 Legs swings each

• 10 Gorilla squats

• 10 Yogi push-ups

• 10 Straight leg sit-ups

• 30s Bike

WOD

Turkish Get-ups

6x1 each

Build to heavy

4 Giant sets

40s Deadbug hold

1 lap waiter carry per side

40s Bird dogs

1 minute Handstand hold

COOL DOWN

Wall hinge

Cobra pose