WOD 181117

1. MOBILITY

  • Banded Hamstring Stretch

  • Banded Front-Rack Stretch


2. WARM UP

5 mins:

  • 5 Yoga Wall L-Stands

  • 8 KB Swings

  • Rotating Lunges


3. SKILL 1

15 mins:

  • DB Bulgarian Lunges (use box as platform)

    • 5*10 (increasing weight)


4. SKILL 2

EMOM 9 (consistent!):

  • 12/9 cal Machine

  • Plate OH Lunges / even number

  • Max AbMat Situps


5. WOD

18 mins, Tabata intervals (8 rds of 20s on / 10s off):

  • Max Push Jerks

  • Rest 3 minutes

  • Max C2B Pull-Ups

  • Rest 3 minutes

  • Max Hang Power Cleans