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Wednesday, March 4 2020

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5 x 5 Pause Back Squats E3MOM

*3sec pause in Bottom

Team WOD

16min AMRAP:

P1 = 12 Calorie Row or Assault Bike
P2 = 12 Kettlebell Sit-Ups
P1 & P2 = 6 Synchronized Toes to Bar
P1 & P2 = 12 Alternating Kettlebell Goblet Squats

P1 & P2 = 18 Synchronized Kettlebell Swings

P2 = 12 Calorie Row or Assault Bike

P1 = 12 Kettlebell Sit-UpsLoads = 24/16 RX+32/24 MRX 20/12

Flexibility & Pistol Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2 sets 10-30 Pistols or Pistol Progressions

2x15sec Back Bridge/Arch

Spend 5min on banded Shoulder Stretches

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