Friday, June 21 2024

Run/Row 800m or 2K Bike x 18 minutes E6MOM

score is slowest time of the 3 efforts, can mix up

Main Site WOD

12 minute AMRAP:

4 Wall Walks

8 Chest To Bar Pull-ups MRX Chin Over Bar Pull-Ups

12 Overhead One Arm Dumbbell/Kettlebell lunges (forward or reverse)

Dumbbells = 50/35 MRX 35/20

Kettlebells = 24/16 MRX 16/12

Core Development & Stretching

2 x 12 GHD sit-ups

2 x 30sec butterfly stretch

2 x 30sec straddle stretch

2 x 12 strict Toes to Bar

2 x 30sec couch stretch each leg

2 x 12 V-ups

2 x 30sec splits hold

2 x 12 weighted sit-ups