Friday WOD – Last Chance

30 Oct
0

A) Mobility

30 Shoulder roll outs

lacrosse shoulder smash 2 minutes

B) Warm Up

Shuttles 4 x (5,5,10,10,15,15,20,20)

20 Wall Balls

20 Single Leg Bridge Ups

10 Goal Post Push Ups

C) Holds 

10 Minutes

Handstand Holds 1 minute on 1 minute off 

Or

Handstand Walks Max Effort

rest 60

D) WOD 

“Life is Beautiful” 

Five rounds for time of

9 Muscle-Ups

27 Wall Ball Shots (9/7)

20 Toes to Bar

14 Deadlifts (100/70)

E) Power Hour

Whatever you like as long as you don't upset the neighbours... 

HIIT WOD

A) Warm Up

Shuttles 4 x (5,5,10,10,15,15,20,20)

20 Wall Balls

20 Single Leg Bridge Ups

B) WOD 

“Life is Beautiful” 

Five rounds for time of

9 Press Ups

27 Wall Ball Shots (9/7)

20 Toes to Bar

14 Deadlifts (70/50)

C) Finisher 

stop at 7.21 and perform

Tabata Hollow Holds 

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