Saturday, 10 February, 2018
WARM UP – MOBILITY
2 rounds at an easy pace:
200m Run
10 Mountain Climbers
10 Push-ups
10 GHD Hip Extensions
10 Tuck Jumps
10 Ring Rows
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Hip & Hamstring openers
WOD A
Choose one of the tingz…
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KELLY
5 Rounds for time:
400 meter run
30 Box jumps (24/20)
30 Wallballs (20/14)
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RALPH
4 Rounds for Time:
8 Deadlifts 250/165lb
16 Burpees
3 Rope climbs 15′
600m Run (1 lap + alley between Cordova & Powell)
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PARTNER “KELLY”
Complete with a partner of similar abilities.
5 rounds for time:
400m run
30 box jumps (24/20″)
30 wallballs (20/14lb)
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400m run together, once both athletes are back, each partner must complete 30 box jumps and 30 Wallballs and may both work at the same time on opposite movements. You may partition the work as you please.
Scale weight & box height and/or down to 20 reps each round/movement as needed
WOD B
1) 3 Super Sets:
15-12-8 Seated DB Arnold Press w/4 secs negative
20 Alt. Bent Over Wide KB or DB Rows w/2 secs pause at the top
10 Crossover 90/90’s w/4 secs negative
-Rest 2 mins-
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2)
Couch, Pigeon, & Calf stretch
