05 Jan Wednesday – January 6th, 2021

Posted at 20:07h in WOD by

Wednesday – January 06, 2020

In Gym

Strength:

EMOM 10 Minutes

3 Power Snatches +2 OHS

Metcon 1:

On a 15-minute running clock:

2 minutes of Jumprope

2 minutes of Butt-Up & Kick

2 minutes of Air Squats

90 seconds of Jumprope

90 seconds of Butt-Up & Kick

90 seconds of Air Squats

1 minute of Jumprope

1 minute of Butt-Up & Kick

1 minute of Air Squats

30 seconds of Jumprope

30 seconds of Butt-Up & Kick

30 seconds of Air Squats

At Home

Warm Up:

Tabata 

Jumping Jack

Inch Worms

Mountain Climber

Scap Push-up

Mobility:

Rolling Calves

Stretching Ankles

Strength:

Tabata Hollow Holds

Metcon:

12 Minute AMRAP

6 Renegade Rows (L=1,R=2)

3 HSPU’s

1 Deadlift (Pick-up Something Heavy)

*This could be any odd object you can pick up safely