WOD

1.08.19

WARM UP

General & Specific

MIDLINE

Every 3’ perform with quality movements x 4-5 sets:

– Strict Knee to elbows – 5-7 reps

– Superman hold – 30-40”

– V Ups – 8-10 reps

– Reverse Plank Hold – 20-30”

WOD

16’ AMRAP of:

100m Run or Row

10 Box Jump

16 Dual DB Alternating leg Forward Lunges @45/25lbs

WARM UP

General & Specific

MIDLINE

Every 3’ perform with quality movements x 4-5 sets:

– Strict Knee to Chest – 5-7 reps

– Superman hold – 30-40”

– V Ups – 8-10 reps

– Reverse Plank Hold – 20-30”

WOD

16’ AMRAP of:

100m Run or Row

10 Box Jump

16 Dual DB Alternating leg Forward Lunges @30/20lbs

WARM UP

General & Specific

MIDLINE

Every 3’ perform with quality movements x 3-4 sets:

– Strict Knee Raises – 5-7 reps

– Superman hold – 30-40”

– Tuck Crunch – 8-10 reps

– Reverse Plank Hold – 20-30”

WOD

16’ AMRAP of:

100m Run or Row

10 Box Jump Step Down

16 Dual DB Alternating leg Forward Lunges 

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