WOD 9/8/18
A: 45 seconds on 15 seconds off
Station 1 : Deadlift (60/40)
Station 2 : DB push press (22.5/15)
Station 3 : Plank
18 minutes (6 rounds)
B: For time :
1000 m row
60 KBS (24/16)
30 mat over burpees
At completion any WODs you complete:
20 Down ups
21 Full sit ups
(For the year, 2021)
BODYWEIGHT at home
Leg gains.
5rounds
20 Calf raise (flat foot to tip toes, feet together)
15 Glute Brid
At completion any WODs you complete:
20 Down ups
21 Sit ups
(For the year, 2021)
BODYWEIGHT at home
Emom 16mins
Odd- 8 Burpee Tuck Jumps
Even - 12 Sit ups
GYMNASTICS at home
5 Rounds
50
At completion any WODs you complete:
20 Down ups
21 Full sit ups
(For the year, 2021)
BODYWEIGHT at home
5 x 50 Air Squats 1 min rest between Every 2mins:
5 Press ups
5 Squat Jumps
GYMNAST