 | WOD Blog |  |
Fri, Jun 28 2019 |
 | Katie |
 | Welcome: Katie |
6/28/19
Time
WARM UP
Row 200m
x5/side dynamics pigeon pose
x5/side world’s greatest stretch
Row 200m
x10 Air Squats
x10 lunge w/ twist
x10 inchworm w/ push up
Row 200m
x10 PVC pass through
x10 PVC around the worlds
ABS
30 seconds each 6 min total
Hollow Rock
Plank Hold
Flutter Kicks
SKILL/STRENGTH
[Clean Technique]
BB Warm Up For Cleans
3x3 +1
Squat Clean + Front Squat*
*Do three squat cleans and add one FS after the last clean.
WOD
5 Rounds for Time
x25 Double Unders (50 SU)
x9 Cleans (95/65)
x5 FS
| 0% |  | |  | 0% |
| 1st | 7:12  | Katie Fri, Jun 28, 2019 |
| Katie | 7:12 Rx | 115# Complex |
|
04.15.2019
Max: Reps
10 minutes
Warm up:
Foam roll
400 meter jog
10 slow air squats
10 PVC Pass Throughs
10 around the world
Wall shoulder stretch hold for 20-30 seconds
5 minutes
Tabata Abs:
V-Ups
Straddle sit ups
20 minutes
Skill/Strength:
Shoulder press
5X5
**5 Sets 5-Find working weight to do all sets with
20 minutes
Workout:
“Big Mamma Tabata”
Wall Balls
Toes to Bar
Row (Calories)
Power Cleans
| 100% | | | | 0% |
| 1st | 176 | Kristol Mon, Apr 15, 2019 |
|
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