Tuesday January 19th WOD

With a running clock:  

0:00-5:00  4 rounds

-25 Jumping jacks

-25 Mt Climbers

-25 DU’s (sub 50 singles)

 

 

5:00-8:00  AMRAP

-5 Pull ups (sub ring rows)

-10 Push ups

-15 Alternating lunges

 

8:00-15:00  Coach-led wrist, forearm, ankle and hip mobility

 

15:00-20:00  5 rounds

-10 American KBS 70/53, 53/35 (Russian swings for beginners)

-35 DU’s (sub 50 singles)

 

20:00-30:00  Rest + skill/WOD prep

 

30:00-35:00 WOD Review

 

35:00-43:00  For time, performed as a couplet (8 minute cap)

15-12-9

-Handstand push up with 25lb plate

6-3-1

-Rope climbs 15”

 

43:00-45:00 Rest

 

45:00-50:00  5 minute AMRAP

-12 Alternating pistols

-12 Toes to bar

 

Post:  400m cool down jog or 500m row + yoga series x5

Intermediate and beginner level athletes note:  There will be appropriate substitutions for movements