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WOD Saturday October 26th 2018

October 27, 2018


WOD Saturday October 26th 2018

A.) Mobility 
:60 second couch stretch 
:60 second hip floss
:60 second oh band distraction

 

B.) warm up 
3 rounds of 
200m row
3 hand stand kickups w: hold
10 push-up s
10 Bb Thruster 
10 single leg rdls 
10 kip swings
:30 second hollow rock

 

C.) 25 minute AMRAP:
Ascending ladder:
Round 1:
10 Wall balls 20/14
10 Russian Kettlebell swings 55/35
10 Sit ups(anchored)
5 Partner synchro burpees

Round 2:
20 wall balls
20 kettlebell swings
20 sit ups
10 partner burpees
And so on...
(Break up work evenly and one partner works at a time)

 

D.) Cool down row/mobilize
Have fun, work hard, work smart, work together, get strong, and #Trusttheprogram
Coach Joshua

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