HAPPY NEW YEAR WOD 1 JAN 2018
20 MIN AMRAP 60 WALKING LUNGES 50 KB SDLHP 53/35 40 WALL BALL SHOT 20/14 30 RUSSIAN KBS 53/35 20 PUSH UPS
20 MIN AMRAP 60 WALKING LUNGES 50 KB SDLHP 53/35 40 WALL BALL SHOT 20/14 30 RUSSIAN KBS 53/35 20 PUSH UPS
20:00 AMRAP 60 WALKING LUNGES 50 KB SDLHP 53/35 40 WALLBALL SHOT 20/14 30 RUSSIAN KBS 20 PUSH UPS
7 RFT: -7 Snatches (Squat) -14 Box Jump Overs (24/20”) -21 Push-ups -200m RUN Rx+ 135/95# Rx 110/75# S1 85/55# **40min Time Cap Mobility -Chest/Triceps Stretches -PVC Pipe Pass Throughs -Runner’s Lunge Core Cashout 3 Sets: -25 GHD Hip Ext’s -20 sec Hollow Rock Hold -10 Tuck-ups
Power Clean Annie 50-40-30-20-10 -Double Unders -Sit-ups 25-20-15-10-5 -Power Clean (Workout as follows: 50 DU, 50 Sit-ups, 25 PC, then 40 DU, 40 Sit-ups, 20 PC, etc.) Rx+ 135/95# Rx 115/75# S1 75/55# Mobility -Calves/Achilles Wall Stretches -Cobra Stretch -Light Post Stretch -Foam Roll Back Core Cashout 4 Sets: -30 sec Side Plank (right side)
JENNY 20min AMRAP -20 Overhead Squats (45/35#) -20 Back Squats (45/35#) -400m RUN