Tuesday WOD
Strength
Metcon (No Measure)
4 Rounds of Unilateral Work:
1. 3 Single Arm Ring Rows each arm
2. 4 One Arm OHS each side
3. 5 Single Leg Plate Hop each leg
4. 5 Cross Body Single Arm DB RDL each side
1. 3 Single Arm Ring Rows each arm
2. 4 One Arm OHS each side
3. 5 Single Leg Plate Hop each leg
4. 5 Cross Body Single Arm DB RDL each side
15 minutes
Skill
Metcon (No Measure)
Complete 4 sets:
1. 6 Barbell Hip Thrust (heavy but full ROM)
2. 10 Straight Arm Russian Twist @ 15/10#
3. 10 Split Stance Barbell Good Mornings x 5 each leg
1. 6 Barbell Hip Thrust (heavy but full ROM)
2. 10 Straight Arm Russian Twist @ 15/10#
3. 10 Split Stance Barbell Good Mornings x 5 each leg
10 minutes
Workout
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
30 Ball Slams, 50/35#
200m run
15 Dual DB Back Row, 50/35#
250m Ski Erg
30 Abmat Situps
30 Ball Slams, 50/35#
200m run
15 Dual DB Back Row, 50/35#
250m Ski Erg
30 Abmat Situps