1/05/18

Friday-Performance
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3 RNFT
30 Doubles or Singles
10 Goblet Squats
10 KB SDHP
:10-:30 Support Hold on rings/boxes/parallette
A) Back Squat 5RM
B) Intervals: 3 Rounds
AMRAP 3
7 SDHP (115/75) (95/65)
30 Doubles
*Rest 2 mins
C) Accessory: L-Sit Leg Raises
5×10-15 reps
*Complete from Pull up bar/Stationary boxes, rings, or the floor
*Rest as needed
Friday-Fitness
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3 RNFT
30 Doubles or Singles
10 Goblet Squats
10 KB SDHP
:10-:30 Support Hold on rings/boxes/parallette
A) Bench Press: 6×3@85+%
B) Intervals: 3 Rounds
AMRAP 3
7 KB SDHP (44/26)
30 Singles
*Rest 2 mins
C) Accessory: L-Sit Leg Raises
5×10-15 reps
*Complete from Pull up bar/Stationary boxes, rings, or the floor

*Rest as needed

Categories: WOD

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