11 Jan Tuesday – January 12th, 2021

Posted at 19:55h in WOD by

In Gym

Strength/Skill/Prep:

  • Accumulate Max Work time in 10 minutes
  • Rotating after each break
  • A: Static Deadlift Hold 275/185
  • B: Front Support Hold (Rings or Boxes)
  • C: Straight Arm Plate Hold 35/25

Metcon:

  • 80 DU
  • 60 Goblet Lunges 53/35
  • 40 Deadlifts 135/95
  • 20 V-ups
  • 20 Pistols
  • 40 HR Push-ups
  • 60 Shuffle runs
  • 80 Goblet Squat 53/35

At Home

Warm-Up:

  • 2 Rounds
  • :30 Seconds of each
  • Butt Kicks
  • High Knees
  • Quad Pulls
  • Lunge and Twists

Mobility:

  • 1:00 Double Flat Needle L
  • 1:00 Double Flat Needle R
  • 1:00 Internal Supine Twist L
  • 1:00 Internal Supine Twist R

Metcon:

  • 80 DU or Double taps
  • 60 Goblet Lunges 53/35 or Odd Object
  • 40 Good Mornings with a broomstick
  • 20 V-ups
  • 20 Pistols
  • 40 HR Push-ups
  • 60 Shuffle runs (8’ each way)
  • 80 Goblet Squat 53/35 or odd object