 | WOD Blog |  |
Mon, Jan 3 |
0103 Time Warm Up 5:00 Cardio/Foam Roll For Quality 10 Cherry Pickers D- Toy Soldier B- High Knee Hug D- Bird Dip 10 Kipping Swings (box/band) B- Butt Kickers D- Worlds Greatest Stretch 10 Magic Mikes 10 Banded Pull Aparts 10 Lat Pull Downs :30 Pigeon Pose (R/L each) Conditioning 5 Min :30 on flutter kicks :30 on weighted sit ups Review Movement Standards 21 Minute AMRAP of: Run 400/200/100 meters Max-rep strict pull-ups 0:00-7:00 run 400s 7:00-14:00 run 200s 14:00-21:00 run 100s Scale: If at any point you cannot complete 3 unbroken, switch to an easier movement Ring Row Lat Pull Down Lat Pull Apart Pull Up Negatives Mobility If there is remaining time Banded Lat stretch :30 each side Rag Doll :60 Seated forward fold :60 Butterfly :60
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