WOD-1/4/19

January 4, 2019


Warm Up:
Row 400
Waiter carry
Sampson lunges



Two rounds: 1 min
Supine figure four 
Straddle
Y stretch 

Partner hanging stretch

Skill: Muscle Ups

Conditioning:

For max reps at each station:
Tabata Front Squats
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata seated shoulder press
Rest 1 minute
Tabata Quadrupeds
Rest 1 minute
Tabata back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. press and squats
Women: 55-lb. presses and squats 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Closed 4 th of July and Friday morning.

July 3, 2019

1/10
Please reload

Recent Posts

January 27, 2020

January 22, 2020

January 21, 2020

January 17, 2020

January 15, 2020

January 14, 2020

January 13, 2020

January 10, 2020

Please reload