WOD

092320

By September 22, 2020 No Comments
Wednesday, September 23

Happy Birthday Donna Goyda!

WOD

Warm-up:
7 minute AMRAP
7 Bootstrapper
14 Fire hydrants
14 Curtsy lunge
14 Bird dog
14 Speed skater
4 Duck walk (6′ increments)
140m Row

WOD:
A) 6-6-6-6 Back Squat (Building)
12 minutes including warm-up.

B) 5 Rounds of:
Row 1 minute for max meters
Rest 1 minute

Home WOD/Zoom:
A) Every 3 minutes for 12 minutes (4 sets)
20 Single DB Back Squat (50/35#)
12 Weighted single leg glute bridge (50/35#)

B) 5 Rounds of:
Row 1 minute for max meters, AB cals, run or :30 MC+side step-overs
Rest 1 minute

Mobility:
1:30 Standing Straddle

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