Thursday WOD – Pinkys Up

26 Feb

A) Warm Up

Run 400m

Then 3 Rounds of:

Lunges x 10

Push Ups x 10

Squats x 10

Sit Ups x 10


Shoulder Band Extention

B) Skills

10-15 Mins practicing Toes 2 Bar


5 Rounds for time (25 min Time Cap)

5 Overhead Squat (60/40kg) - scaled (Overhead Plate Lunges x 5 each side - 30/20kg)

10 Toes 2 Bar 

15 Burpees

20 Slams

400m Run

D) Core

Tabata - Hollow Rock to Knee to Chest

E) Mobility


F) Power Hour

Bent Over Row - 5,5,5,5,5 Establish 5RM

RDL from Plates - 5,5,5,5,5 Establish 5RM

Snatch Balance - 3,3,3,3,3,3,3 Establish 3RM

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