Wods

SOF WOD Jan 14

By January 13, 2019No Comments

AM

Run 6 miles @ 8:30 pace
Then:
5x
:60 ME push ups
:60 rest
:60 ME sit ups
:60 rest

PM

Warm Up:
3:00 Bike or Row

2x
10 Reverse lunges w/ OH reach back (5/leg)
10 Toe Touch to Squat
10 Knee & Ankle rotations/direction

Empty barbell
5 RDLs
5 Squats
5 Good Mornings
5 Reverse Lunges/leg

Then:
Climb to AHAP in 15 min 1 Front Squat + 2 Back Squats
Then:
5 x 5 Bulgarian Split Squat, 30X1 Tempo
Then:
9 AMRAP
12 Alt DB Snatch 50/35
5 Burpee Box Jump 24/20