WOD: September 6th, 2018

WOD

AMRAP, 25 mins:
60 Lunges
40 Single Arm KB Swings 35/25
21/15 Cals or Shuttle Sprints
15 burpees

Gymnastic/Strongman/ROMWOD

1.
Gymnastics, 10 RNFT
20 Sec dish hold (hollow hold w/ bumper plate over chest)
20 Sec Superman Hold
— 20 sec rest —

2.
Farmers Carry
Build to a max weight 50m Farmers Carry
Then
Tabata Farmers Carry @ 80%

3.
ROMWOD

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Side Shuffle 100′
Frankensteins 100′
Skipping High Knees 100′

Kipping Practice
5 Rounds
Lat Activations 10 secs
Swing Development 10 secs
Beat Swing 10 secs
**Rest 30 sec**

WOD Prep (Movement Standards)
Lunges
Single Arm KB Swings
Cals or Shuttle Sprints
Burpees

Announcements

Friday, Sept. 7th
BRING A BUDDY DAY!

Oct. 1st
800g/Macro Challenge
More info to come.