workout of the day
05.06.2020
WOD
"Mountain"
15:00 AMRAP
5 devil's press
10 DB front squats * if you have a barbell use 95/65
15 sit ups
30 DUs or 60 singles
200 row/bike/run/jumping jacks for 1:00
04.09.2020
WOD
"Jolyn"
14:00 AMRAP
20 alternating Cossack squats
14 DB sumo deadlift high pulls
10 HSPU- piked from a box or bench
12.30.19
WOD
5 RFT
40 foot standing sled pull- add 3 plates to the mini-sleds with ropes
Deadlift x 3 reps @ 80%
HSPU x 10 reps- sub pike from a box or downward dog HSPU
Post WOD: glute burn out
10 single leg hip thrusts
10 b-stance
10 negatives (2 up/1 down)
20 quadruped leg swings
* repeat with other leg
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