Wods

SOF WOD Jan 23

By January 22, 2019No Comments

AM

Ruck 90 minutes of stairs, 55#
then:
10 EMOM 5 tempo ring rows, 30X1
10 EMOM 5 tempo ring dips, 30X1

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:
1000m row
30 Thrusters 115/75
21 HSPU
750m row
20 Thrusters
15 HSPU
500m row
10 Thrusters
9 HSPU
Then:
21-15-9
Hollow rocks
AB Mat Sit Ups