WOD

Friday, January 11th

01/11/2019

NO PM CLASSES TONIGHT CH Holiday Party @ The Wine Bar 7-9pm $40pp CASH ONLY includes open bar and apps See you there!!!

 

WARMUP:

 

Progressive Tabata EMOM (:10 REST after each :20 WORK)

 

Round 1:

 

:20 Hollow Body Hold/:20 Superman Hold

 

:20 DB Goblet Split Squats (L)/:20 DB Goblet Split Squats (R)

 

:20 DB Sumo Deadlift (L)/:20 DB Sumo Deadlift (R)

 

Round 2:

 

:20 Single Arm DB Hollow Hold (L)/:20 Single Arm DB Hollow Hold (R)

 

:20 DB Front Rack Step Ups (L)/:20 DB Front Rack Step Ups (R)

 

:20 DB Russian Swing (L)/:20 DB Russian Swing (R)

 

Round 3:

 

:20 Superman Lifts/:20 V-Ups

 

:20 DB Front Rack Step Ups (L)/:20 DB Front Rack Step Ups (R) *High box

 

:20 DB Snatch (L)/:20 DB Snatch (R)

 

 

 

STRENGTH/SKILL:
SKILL DEVELOPMENT

10:00 Bar Muscle-Up Development & Scaling

 

 

 

WORKOUT:

 

FOR TIME
50 Alt. DB Snatch (50/35)
30 Single DB Front Rack Box Step-Ups (24/20)
20 Bar Muscle-Ups
30 Single DB Front Rack Box Step-Ups (24/20)
50 Alt. DB Snatch

15:00 Cap -- Get as far as you can!