WOD

12.04.19

This weekend We are CLOSED for Level 2 Course

See You on Monday =))

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 3’ 30” x 4-5 sets perform:

DB Renegade Row – 16 alternating reps

Parallette Pass Through – 8-10 reps

PVC Pipe Sit Ups – 10-12 reps

WOD

2 rounds of:

30 KB Goblet Squat @32/24Kg

30 KB Swing

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 3’ 30” x 4-5 sets perform:

DB Renegade Row – 16 alternating reps

Parallette / Box Pass Through – 8-10 reps

PVC Pipe Sit Ups – 10-12 reps

WOD

2 rounds of:

30 KB Goblet Squat @24/16Kg

30 KB Swing

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 3’ 30” x 4-5 sets perform:

DB Renegade Row – 16 alternating reps

Box Pass Through – 8-10 reps

Abmat Sit Ups – 10-12 reps

WOD

2 rounds of:

20 KB Goblet Squat 

20 KB Swing

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