Wednesday March 13, 2018

IM60

Skill:
4 sets (preferably unbroken)
8 kb floor presses + :15 kb hollow hold flutter kicks + 8 kb floor press w/ glute bridge + :15 kb hollow rocks

Wod:
12 rounds with a partner (6 each I go, you go)
15/12 cal bike
12 kb swings 70/53
9 burpees

IM30

20 minute clock

2, 4, 6, 8, 10…

Box step up (hold dumbbell if you want)

Sit up

Ring row

Run 200 m*

*Add the 200 m run each round from 10’s and on.

Tuesday, March 12th, 2019 at 10:19 pm / WODS