Tuesday, December 1
WOD
Warm-up:
10 Leg swing
4 Deep Squat Complex
10 Air Squat
6 Spiderman Lunge w/thoracic spine opener
8 Wall Squat
5 Yoga Push-up
10 Snap to hollow hold
6 Lat Pull
6 Pull-Up
6 Burpee
WOD:
A) 6-4-2 / 6-4-2 Front Squat
14 minutes including warm-up
Try to match load from last week
B) For time:
21-15-9
Pull-up
Air Squat
DB push-up + row R/L (35/25#)
*10 minute cap.
Home WOD/Zoom:
A: Every 2 minute for 12 minute (6 sets)
8 DB Front squat
:30 Plank Hold
:30 Front Rack DB Hold
B: For time:
21-15-9
Pull-Up (or Renegade Row)
Air Squat
Push-Up + Row R/L (If doing renegade row for PU substitution, do hand-release PU)
Mobility:
1:00 Pigeon
1:00 Twisted Cross
