WOD

090523

By September 4, 2023 No Comments
Tuesday, September 5

WOD

Happy Birthday, Julie Smith, Jeannette Haynie & Cat Meurn!

Warm-up:
10 Leg swing
3 Up down dog
6 Spiderman lunge
3 Deep squat complex
10 Bird dog
16 Fire hydrant
16 Single leg glute bridge
10 Scorpion
10 Cossack squat
10 Ring row
8 Lat pull
2 Strict pull-up

WOD:
A) Every 2 minutes for 12 minutes
2 Sumo Deadlift
Build over the course of 6 sets

B) 10 minute AMRAP:
1 Strict Pull-up (Scale to pull-up negative or 2-for-1 Ring Row)
8 DB Box Step-up (20/18″, 50/35#)
2 Strict Pull-up
8 DB Box Step-up (20/18″, 50/35#)
3 Strict Pull-up…
Continue to add 1 pull-up after each set of box jump until 10 minutes is up.

Mobility:
1:00 Child’s pose
:30 Archer
:30 Lying knee twist

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.