Wods

TODAYS WOD

July 26, 2016

Warm-up:
row 500m stretches:
cat/cow 5x
walking planks 10x
aggressive hip thrust 10x
banded bird dogs 10x
butt kickers 1x
karaoke 1x
crab crawl 1x
L-Sit 10sec
ring rows 10x
pass throughs 10x Practice:
Kipping Progressions / T2B + Pull-ups
– Hanging Hollow position
– Hanging hyper position
– C’s/D’s
– Kipping Knee-ups / T2B
– Kipping Pull-ups Training:
20 min AMRAP
800m Run
100 DU (300 SU)
*Score is total DU/SUs Mobility:
A) glute stretch
B) lacrosse ball foot smash
C) lacrosse ball calf smash