Friday WOD – No Pain No Gain

30 Jan
0

A) Warm Up

Run: 400m

30/20/30

Then

Anterior Shoulder Smash

B) Strength

EMOTM for 5 minutes

Push Jerk 3,3,3,3,3

superset

Split Jumps 10,10,10,10,10

C) WOD

20 Min Time Cap

10-8-6-4-2 Thrusters (60/40)

50-40-30-20-10 Double Unders

For Time

D) Partner Finisher WOD

p1: 50 x Ball Slams

P2: Plank Walk Ups

For time

E) Mobility

Rest

F) Power Hour

10 Minutes focusing on Kipping Pull Up Variations

Then

Power Clean 3,3,3,3,3 (focus on technique not weight)

Then

Good Mornings 3 x 15

superset

Toes 2 Bar 3 x 15

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