24
Feb
WOD 2/22
Hips/Pullup03
Without stopping:
30 Mt Climbers
20 Alternating Groiners
10 Burpees
Then without stopping:
10 Prone PVC Pass Throughs
10 Supermans holding PVC
10 Hollow Rocks holding PVC
Then:
1 min Wall Squat Hold
30 Mt Climbers
20 Alternating Groiners
10 Burpees
Then without stopping:
10 Prone PVC Pass Throughs
10 Supermans holding PVC
10 Hollow Rocks holding PVC
Then:
1 min Wall Squat Hold
Strength
Superset movements as you build in weight
Metcon
Low intensity
Metcon (6 Rounds for time)
2 sets:
50 cal Row/Bike/Ski
Rest 1 min
30 cal Row/Bike/Ski
Rest 1 min
10 cal Row/Bike/Ski
Rest 1 min
50 cal Row/Bike/Ski
Rest 1 min
30 cal Row/Bike/Ski
Rest 1 min
10 cal Row/Bike/Ski
Rest 1 min
*You should get the same time every round, DO NOT REDLINE! This is a pacing exercise.
Recovery
Cooldown
Posterior chain, shoulders
Posterior chain, shoulders