Thursday November 12, 2020

If you’ve been missing some mobility work, we are adding that to the end of the warm up. Also, at the bottom of the page we have listed some EXTRA WORK for those of you looking to build some extra strength and conditioning.

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IRON MILE|MAYHEM

Warm Up: 10 min AMRAP

1 min easy bike

5 Alternating V-ups each side

30 secs single unders

5 single leg glute bridge (each side)

Mobility:

1 min pigeon stretch each side

1 min seal stretch

Workout: “Million Dollar Baby”

5 rounds

1 min kb swings 53/35

1 min sit ups

1 min double unders or ski erg

1 min rest

T1: lower kb swing weight and single unders

T2: as written

Accessory: 4 rounds

12 single arm db rows

12 single arm Arnold press

Extra work for competitors and anyone who wants a little more!

4 rounds

20/15 cal row

15 overhead squats 95/65

10 bar facing burpees

Rest 1 min

Then

5 sets

12 box step overs 50’s/35’s

8/6 strict chin ups

4 db power cleans 50’s/35’s

Wednesday, November 11th, 2020 at 6:41 pm / WODS