wod-wednesday

W.U. Work through active stretches you need as individual

Active W.U. 3 Rounds of

  • 10 x Wall Squats
  • 10 x PVC Passovers
  • 10 x In place alt OH lunge with rotation to the front foot

Skill:   OH Squat Practice

  • work through the OH Squat with DB/KB/PVC/Barbell/Broom stick etcc.
  • 4/5 sets of 10 reps (Spend time at the bottom 3 sec holds)
  • After Each set Hold a Max Effort Wall Sit

W.O.D  5 RFT of

  • 45 x Jumping Jacks
  • 35 x KB Swings
  • 25 x Box Jumps or Tuck Jumps
  • 15 x SDL/HP

AUX: 4 Rounds of (Not for time)

  • 12-15 x Barbell or 2 x DB/KB Bent Over row
  • 8-12 x Good mornings