Wednesday January 27, 2021

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WARM UP: 4 MIN OF JUMP ROPE

Then 3x
12 Glute Bridge Ups
12 push ups w/alt shoulder taps
12 supermans

Strength: 12 min

Build to a heavy 3 strict press

Workout: 2 min on/2 min off x 20 min

15/12 cal bike
15 Russian kb swings 70/53
Max Toes to Bar/HSPU with remaining time*

*Alternate between Toes to Bar and Hspuโ€™s each round. Score is total ttb and hspu.

T1: 12/10 cal bike and 53/35 or less
T2: as written
T3: 20/15 cal bike

Extra Work

Boulder Shoulders

Accumulate 50 Arnold Presses in as few sets as possible*

Every drop or rest do 15 band pull aparts

Accumulate 50 rear delt flys in as few sets as possible

Row Row Row Ur Boat

18 Min

Sprint Row :40

Rest 1:20

Tuesday, January 26th, 2021 at 8:41 pm / WODS