WOD

01.11.18

WARM UP

General & Specific

MIDLINE

Every 2’30” x 4-5 sets perform:

8-12 Lateral Side Plank Rotation DX

8-12 Flutter Kicks in hollow position

8-12 Lateral Side Plank Rotation SX

8-12 Flutter Kicks in hollow position

WOD

7’ AMRAP of:

20 Double Unders or 50 SU

15 Deadlift @115/75 lbs

10 Front Squat @115/75 lbs

WARM UP

General & Specific

MIDLINE

Every 2’30” x 4-5 sets perform:

8-12 Lateral Side Plank Rotation DX

8-12 Flutter Kicks in hollow position

8-12 Lateral Side Plank Rotation SX

8-12 Flutter Kicks in hollow position

WOD

7’ AMRAP of:

20 Double Unders or 50 SU

15 Deadlift @95/65 lbs

10 Front Squat @95/65 lbs

WARM UP

General & Specific

MIDLINE

Every 2’30” x 3-4 sets perform:

6-10 Lateral Side Plank Rotation DX

6-10 Flutter Kicks in hollow position

6-10 Lateral Side Plank Rotation SX

6-10 Flutter Kicks in hollow position

WOD

7’ AMRAP of:

25 SU

15 KB Deadlift

25 SU

10 KB Goblet Squat

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