4/21/2022

wod-thursday

W.U.  10 Min Group Stretch

Core 1: Ring Rollouts

  • 3 sets of 10 (Standing or from Kneeling position

Conditioning:   Grab a Partner

  • Complete 3000M
  • Use Ski or Row Erg’s
  • Switch every 250M

Core 2:  10 Min AMRAP of

  • :30 sec High Plank
  • 20 x Alt Shldr Taps in Plank
  • 20 x Side Plank L, Hip tilts
  • 20 x Side Plank R, Hip tilts

W.O.D NFT, 20 Mins

  • :60 sec Max Double under’s
  • 12 x Lateral DB Raises
  • 12 x Front DB Raises
  • 12 x Arnold Presses
  • 6 x Strict Pullups

*Practice DU’s for the minute

**Chose a weight to complete all 12 reps Unbroken

***Tight hollow Strict Pullups