16 Feb Wednesday – February 17th, 2021

Posted at 19:55h in WOD by

In Gym

Strength/Skill/Prep:

  • 5 Minutes
  • Max Thrusters 135/95
  • Or
  • Max Burpees

Metcon:

  • 18*-15*-12*-9*-6*-3
  • KB Swings 53/35 (A)
  • KB Goblet Lunges (L=1, R=2)
  • Double Unders
  • *Plate Push 45/35

At Home

Warm-up:

  • 3 rounds
  • 5 Glute Bridges
  • 10 Iron Crosses
  • 15 Jumping Jacks

Mobility:

  • 2 Rounds
  • 1:00 Pigeon each side
  • 1:00 Frog
  • 1:00 Saddle

Metcon:

  • 15*-12*-9*-6*-3
  • Lunges (Add weight if you have it
  • Knee (Ninja) jumps
  • Russian Twists
  • Double Unders or Double taps
  • *30 second Handstand hold / or 1 Minute wall sit