workout of the day
01.22.2021
WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups
WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11
Warm Up
cardio choice- one time through
1:00 work 30 seconds rest
45 seconds work 45 seconds rest
30 seconds work 1:00 rest
Primer
3 sets
A. RNT goblet split squats x 8/side
B. parallette push ups x 6-8 reps @ 3011
C. touchdown squats x 8-10/side- add more height than last week
WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups
WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11