Tuesday, January 11
Rebuild option available in all classes.
WOD:
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight (21 KB Swings)
21 Box Jumps, 24/20 in (12 Burpees)
Rest until relatively recovered before Strength.
Rebuild A (during WOD) – 3 RFQ
Alternating Suitcase Drop Lunge; 20X0; 14-18reps rest 15sec
Dumbbell Pullover: 2111; 8-12 reps
Strength (All athletes – after the WOD)
3 rounds for quality of:
3 L/3 R Turkish Get-Up, pick load
Rest 1 min
8 Barbell Glute Bridges, pick load @20X1
Rest 1 min
Side Plank, L 45 secs/R 45 secs
Rest 1 min
XT Strength
Overhead Squat 3x8
Squat Clean 7x2 (Ascending)
3RFQ
V-Ups x 15
Max Effort Broad Jump (3 Attempts)
DB Pull Throughs x 10