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WOD - Thursday, 8/16/2018

WU:
3 RFQ:
15/12 Calories Row/Bike
5 HSPU (10-15 Push-ups)
30 Hollow Rocks

A. Strength: Strict Press / Push Press (10:00)
Build up to a heavy complex of 3 strict presses + 5 Push presses
Beat or tie the weight you hit on 7/26/2018.

B. Conditioning
EMOTM 25 (5 Rounds)
1. 1 Round of “Cindy”
2. 12 Box Jumps
3. 15 Ring Rows
4. Bill Murray Run
5. Rest

Extra Credit: Core

3 RFQ

1:00 Plank (add weight if possible)

1:00 Flutter Kicks*

35 Crunches

Rest 1:00-2:00 between rounds

 

*Lay on your back in a hollowrock position. Flutter kick your legs. Feet should stay between 1" -12" from the ground. Legs stay straight.

Extra Credit: Core

3 RFQ

1:00 Plank (add weight if possible)

1:00 Flutter Kicks*

35 Crunches

Rest 1:00-2:00 between rounds

*Lay on your back in a hollowrock position. Flutter kick your legs. Feet should stay between 1" -12" from the ground. Legs stay straight.

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