29 Dec Wednesday – December 30th, 2020

Posted at 19:55h in WOD by

In Gym

Strength:

  • 5 x Max Push-ups
  • Coach Lead (Start each round together)

Metcon 1:

  • AMRAP 8 Minutes
  • Progressive
  • Pull-ups – 1,2,3,4,etc
  • Sit-ups – 2,4,6,8,etc.

Rest/Clean

  • AMRAP 8 Minutes
  • Burpees – 1,2,3,4,etc
  • D-Ball over shoulder 2,4,6,8,etc
  • D-Ball Lunges 3,6,9,12,etc (L=1, R=2)

At Home

Warm-up:

  • 3 Rounds
  • 10 Single Leg Romanian Deadlifts
  • 10 Side Lunges
  • 10 Crab Walk Steps

Mobility:

  • Find something hard and roll your calf/Achilles 2:00 each
  • Low Lunge for 2:00 each side

Metcon:

  • For Time
  • 200 Double taps or DU’s
  • 150 Mtn Climbers
  • 100 Jumping Jacks
  •   50 Hollow Rocks