Category: WOD

20.2 Amrap 20 4 dB thrusters 6 toes to bar 24 double unders

SLIP Scales L Sits Inversions Planks Scales- alternating between front scales and back scales Accumulate 50 reps on each leg 25 front/25 back L-sits Using rogue ploy boxes/benches/plates Accumulate 3-5 minutes of l sit Inversions Hand stand practice Accumulate 3 minutes inverted Can use boxes, wall walks, kick up Plank Accumulate 3-5 minutes of plank. … Continue reading October 17, 2019

Warm up 4 rounds 3 four part squats 15 Spanish squats 10 step ups each leg 20 total dead bugs Strength 5 rounds 5 Cossack squats each side 5 wtd dB step ups each side (20/16”) 5 dB split squats each leg (rear foot elevated) Wod Amrap 12 25 v ups 100 double unders 25 … Continue reading October 16, 2019