 | WOD Blog |  |
Wed, Dec 30 2020 |
123020 workout Cardio: Time Workout WARM-UP ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m Shuttle Run 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders -2:00 Rest / Transition- GOAT WORK! 5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc). EMOM x 10 MINUTES MIN 1 - :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing MIN 2 - :40 Goat Work for Gymnastic Push WORKOUT FOR TIME 400m Run Immediately Into... 5 ROUNDS 15 DB Hang Power Clean (50/35)|(35/20) 50 Double Unders Immediately Into... 400m Run (Score is Time) KG DB: (22.5/15)|(15/9)
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