WOD

Monday, November 4th

11/03/2019

WARMUP:

 

3 Rounds:

 

5 Inchworm

 

5 Pushup to Downward Dog

 

10 Alternating Groiners

 

10 Alternating Samson Lunge

 

10 Arm Circles

 

10 Arm Haulers

 

:20 Hollow Hold

 

Then *grab light-moderate set of DBs

 

2 Rounds:

 

20 Plank Shoulder Taps

 

5/5 SA Strict Press

 

30’ High Bear Crawl

 

30’ Low Bear Crawl

 

:20 Superman Hold

 

Then

 

2 Rounds:

 

2 Perfect Hollow Body Wall Walks

 

5/5 SA DB Push Press w/:03 negative

 

8/8 Split Squat

 

100m Run

 

 

 

WOD movement review/prep, then:

 

2 Rounds:

 

5 DB Push Press

 

10 DB Reverse Lunges

 

100m Run

 

 

 

WORKOUT:

 

FOR TIME
22-20-18-16-14
DB Push Press (40/30)(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.