Tuesday, January 12
WOD
Warm-up:
7 minute amrap of:
6 Bootstrapper
6 Single leg deadlift (3 each side w/ single DB)
6 Superman
6 Single arm push press (3 each side)
:20 Hollow hold
5 Tempo push up (3 second lowering, 1 second pause)
5 Burpee
WOD:
Every 5 minutes for 20 minutes for quality:
20 Kettlebell Swing (53/35#)
15-20 HRPU
300m DB Carry (35/25#)
Rnd 1: Overhead Carry
Rnd 2: Front rack
Rnd 3: Front rack/Suitcase
Rnd 4: Farmers
Home WOD/Zoom:
Same as above. Substitute DB swing for Kettlebell swing.
Mobility:
1:00 Lying knee twist
1:00 Twisted Cross
