 | 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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