Wednesday 7.29.20

July 29, 2020

 

 

Wednesday 7.29.20 

QOD: What was the last thing you ate before bed? 

Warmup:

Cat/Camels x20 + 45s ea side Ankle Dorsi-Flexion Stretch 

 

3 rounds

Low squat hold x 30 s

Jumping Jacks x15 

Squat thrust x 10

 

Skill: Toe To Bar

3 rounds:

Hip flexor Drill x 15

Hollow Rocks x 15

Superman rock x 15

 

Reverse tabata:

10 on/ 20 off

Hollow body hold/Plank Hold 

 

Strength: 3 rounds

½ Kneel 1 Arm Strict KB OHD Press x8-10e 

KB Tri Ext x15-20 

Band Spread x15-20 

 

WOD: Every 2mins for 10 Mins 

Version #1: 

Run/Row 200m 

10 Burpees  

 

Version #2: 

Run/Row 200m

10 Squat Thrusts 

 

Modifications

  1. Run - Row - Bike 

  2. Burpee - Squat Thrust - Mod Burpee 

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