WARM-UP:

Down & Back

1a) Lunge stretch

1b) 5 Inch-worms, 3 Push-ups

2a) High Knees

2b) Butt kicks

3a) High kick + toe touch

3b) High Skips

4a) Pivot Squats

4b) HS walk 25′ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman Lunge

6b) Burpee broad jumps

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SKILL:

3 sets of max L-sit holds

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STRENGTH:

4 x 5 Bench Press @ 75-80%

rest 2 min

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WOD:

20 minute EMOM

1) 25 Sit-ups

2) 15 Russian Kettle Bell swings (70/44#)

3) 12-15 Burpees

4) 3 Wall-walks

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LEANFIT:

20 minute EMOM

1) 10 Ring rows

2) 50 Singles

3) 10 Slam-balls

4) 10-12 Calorie Row

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DE:

For time:

Accumulate 100 calories on the Assault Bike

* EMOM perform 5 Push-press (95/65#)

 

 

Media:
Thursday WOD, February 22, 2018