WOD Monday 09.02.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt +Leg Swing x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Rows or Bikes
“B” – 2 rounds
5 Ring Rows
10 Scap Pull Ups
10 Scap Push Ups
5 No Push Up Burpees

Technique & Review:

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

2 sets of
100m Jog
1 Foot Lock to Extend
150m row
5 Push Ups
– Rest 60 seconds –

 

WOD

AMRAP in 10 minutes
200m run
3 Rope Climbs

– Rest 3 minutes –

AMRAP in 10 minutes
250m Row
20 Push Ups

*L2 – AMRAP in 10 minutes
200m run
2 Rope Climbs
AMRAP in 10 minutes
250m row
15 Push Ups
*L1 – AMRAP in 10 minutes
200m run
1 Rope Climb or 3 Stand to Lowers
AMRAP in 10 minutes
250m row
10 Knee or Banded Push Ups