07 Jan Friday – January 8th, 2021

Posted at 19:55h in WOD by

In Gym

Strength/Skill/Prep:

  • Burpee Build

Metcon:

  • 4 Rounds
  • 500m Row
  • 25 KB Swing 53/35 (A)
  • 15 Goblet Cossack Squats (L+R=1)

At Home

Warm Up:

  • 3 Rounds
  •   5 Burpees
  • 10 Alligator Rolls 5 each way
  • 20 Flutter Kicks
  • or
  • Burpee Build

Mobility:

  • 2:00 Frog Stretch
  • 2:00 Saddle Stretch

Metcon:

  • 2 Minutes Devil Lunges (L+R=1)
  • 2 Minutes Shoulder Touches (L+R=1)
  • 2 Minutes Weighted Cossack Squats (L+R=1)
  • 90 Seconds Devil Lunges (L+R=1)
  • 90 Seconds Shoulder Touches (L+R=1)
  • 90 Seconds Weighted Cossack Squats (L+R=1)
  • 60 Seconds Devil Lunges (L+R=1)
  • 60 Seconds Shoulder Touches (L+R=1)
  • 60 Seconds Weighted Cossack Squats (L+R=1)
  • 30 Seconds Devil Lunges (L+R=1)
  • 30 Seconds Shoulder Touches (L+R=1)
  • 30 Seconds Weighted Cossack Squats (L+R=1)
  • Score is total reps