WOD

030921

By March 8, 2021 No Comments
Tuesday, March 9

WOD

Happy Birthday Leland!

Warm-up:
4 Inchworm pushup
16 Mountain climber
5 BTN push press
20 Jumping jax
5 Push press
Run 150m
5 Up/down dog
5 Pullup
10 Shoulder circles
4 C2B pullup
2 Muscle-up

WOD:Every 5:30 for 22 minutes (4 sets)
5 Bar Muscle-up or 10 pullup + 10 Dip/HRPU
10 C2B pullup or Jumping pullup
15 S2O (95/65, this should be a relatively light weight and UB)
300m Run
*If Round 1 takes longer than 5 minutes scale 1 or all of the movements to:
3 BMU or 6 Pullup & 6 Dip
10 S2O
200m Run

Home WOD/Zoom:
10 pullup or 20 Renegade Row
10-15 HRPU
15 S2O (95/65, this should be a relatively light weight and UB)
300m Run

Mobility:
:30 Puppy
:30 Eagle
:30 Archer

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