Thursday, December 28, 2017

 

“Set your goals high, and don’t stop till you get there.” -Bo Jackson

122817 WOD

A. Warm-up: Coach”s choice

B. Three rounds of:

One arm waiters carry (50 meters R / 50 meters L)

Good mornings with barbell (10-12 reps)

Candle stick to V-ups x 3 reps (sub 10 leg raises)

Rest 1:30 after 3 movements

C. Five sets of:

90 seconds of Rowing (for Calories)

30 seconds of Rest

90 seconds of Kettlebell Swings (for max reps)

30 seconds of Rest

90 seconds of Assault Bike (for Calories)

30 seconds of Rest

90 seconds of Front Leaning Rest on Rings

(keep torso rigid in a “hollow” position, palms driving through the rings)

30 seconds of Rest