WODs

12.31.18

12/30/2018

12.31.18

 

 

 

A. Conditioning

 

Every 2 minutes, for 32 minutes (4 sets):

 

Station 1 – 400/300 Meter Row

 

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (70/53)

 

Station 3 – 60 Double-Unders

 

Station 4 – 15 Burpee Box Jump-Overs

 

 

 

 

 

Optional Accessory Work

 

A.

 

Three sets of:

 

Weighted GHD Hip Extensions x 8 reps @ 2013

 

 

 

Rest as needed

 

 

 

Bat Wings x 5 reps @ 1515

 

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)

 

 

 

Rest as needed