06 Jan Thursday – January 7th, 2021

Posted at 19:55h in WOD by

In Gym

Metcon 1:

  • Half 12.3
  • AMRAP 9 minutes
  • 15 Box Jumps 24”/20”
  • 12 Push Press 115/75
  •   9 T2B

Metcon 2:

  • AMRAP 9 minutes
  • 45 Deadlifts 115/75
  • 45 Wallballs 20/14
  • 45/35 Calorie Bike
  • 45 HSPU

At Home

Warm up:

  • 2 Rounds
  • :30 of
  • Butt Kicks
  • High Knees
  • Frankenstein Steps
  • Lunge & Twists

Mobility:

  • Arm Circles
  • Knee Circles
  • Calf Stretch 1:00 each side

Metcon:

  • Option A:
  • 8 Rounds
  • 400m run
  • 400m walk (Back)
  • Option B:
  • 8 Rounds
  • 10 Burpee Tuck Jumps
  • 10 Hollow Rocks