Tuesday, June 28, 2016

062816 WOD

A. Three rounds:

0:30 reverse snow angel

0:30 rest

0:30 handstand hold

0:30 rest

0:30 glute hip bridges

0:30 rest

B. EMOM 8:00

Snatch balance x 2

Increase as speed and technique allow

C. Every 3:00 for 18:00 (6 sets)

Sets 1, 3, 5: Run 200 meters, 12 box jump-overs (24/20), 10 toes-to-bar

Sets 2, 4, 6: Row 250 meters, 15 Russian kettlebell swings (53/35), 10 handstand push-ups

>> On-Ramp

Sets 1, 3, 5: Run 100 meters, 1120 step-ups, 10 leg raises / tucks

Sets 2, 4, 6: Row 150 meters, 15 Russian kettlebell swings, 10 seated dumbbell presses