EMOM for 10 min
Even: 30 sec K2E
Odd: 30 sec L-hang
Double Tabata
OH Lunges (45/25#)
5 thoughts on “Sunday WOD”
Greg
Open gym today
Warmup
Crossover Symmetry Bands shoulder activation 1 set
1000 m row 3:53
T2B work on shoulder movement completed 1 still lots of work required
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Open gym today
Warmup
Crossover Symmetry Bands shoulder activation 1 set
1000 m row 3:53
T2B work on shoulder movement completed 1 still lots of work required
EMOM for 10 min
Even: 30 sec Hanging knee raises
Did 30-22-19-17-16
Odd: 30 sec knee raise
Reps for knee raises were:
30-22-19-17-16
Double Tabata
OH Lunges @25#
No count, just finished them.
EMOM for 10 min
Even: 30 sec Knees to chest
15 each round
Odd: 30 sec L-hang
13 seconds each round up to last one then did 17 seconds
Double Tabata
OH Lunges (25#)
Rx 7 reps each round for 16 rounds
Great job on Rx’ing the lunges!
Mobility wux1
EMOM for 10 min
Even: 30 sec K2E
Odd: 30 sec L-hang
Double Tabata
OH Lunges#45
11 reps for first 2 rounds and 10 for the rest total of 162.