Thursday, November 30, 2017
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” -Swami Sivananda
113017 WOD
A. 12:00 EMOM
Min. 1 : 6-10 strict chin-ups with tempo 30×1
Min 2 : 0:30-0:45 right side plank
Min 3 : 0:30-0:45 left side plank
Min 4 : 10-12 (total) single leg glute hip bridges with tempo 20×2
B. Three rounds for max reps:
1:00 Bike for calories
1:00 weighted sit-ups with anchor (35/25)
1:00 SDHP with kettlebell (53/35)
1:00 row for calories
1:00 Push balls (20/14)
1:00 rest
C. Mobility
1. Couch stretch 1:00 / side
2. Lat smash with foam roller 1:00 / side
>>Modifications will be givens