Home / W.O.D. / Wednesday 12-30-2020 WOD

Warm-Up
ON 8:00 RUNNING CLOCK…
150m Row
30 Jumping Air Squats
150m Row
30 Glute Bridge-Ups
150m Row
5 DBL DB DL
50 Single or Double Unders
150m Row
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES
MIN 1 – :40 EZ Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push

Workout
FOR TIME
500m Row

Immediately Into…

5 ROUNDS
15 DB Hang Power Clean (50/35)
50 Double Unders

Immediately Into…

500m Row

(Score is Time)

 
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