fbpx

WOD – FRIDAY – AUGUST 4th

Published by Nate on

Warm up: 6 min
Tabata row

Mobility: 7 min
Low dragon/Dragon/pigeon/forward fold/half bound angle ql/supine twist/puppy dog

Activation: 10 min
Kb arm bar
Glute walk
Twy rotator
Med ball squeeze
Goodmornings
Knee extension
Single leg squat airex
Banded lat
Tricep extensions

SWOD: 7 min to establish a heavy 3 rep UB Turkish get up

SWOD: 12 min build to heavy deadlift

WOD: (15 min cap)
10 muscle-ups
30 wall-ball shots
50-ft. handstand walk
25-ft. Medball carry 150/100lb
10 muscle-ups
30 wall-ball shots
25-ft. handstand walk
25-ft. Medball carry
10 muscle-ups
30 wall-ball shots
50-ft. Medball carry

Print Friendly, PDF & Email
Categories: WODs

Leave a Reply

Your email address will not be published. Required fields are marked *