23
Jul

Wednesday 7/24/19

By: 321go Leave a Comment

WOD

“New Kid on the Block”

3 ROUNDS FOR TIME:

20 Sumo Deadlift High Pull (95/65)*
20 Push Press (95/65)
800m Run (hill route-blue door)

*Can sub for 25 American KB Swings (53/35). Athlete’s choice/coaches’ discretion. Record as a note to comments if you choose this option.

Finisher

“BEACH BODY ABS”

2 SETS- rest as needed between sets

10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold

22
Jul

Tuesday 7/23/19

By: 321go Leave a Comment

WOD

“Big Little Lies”

Alternating EMOM 24′ (8x through):

MIN 1 – 0:45 SkiErg, BikeErg, or Air Dyne (Moderate Effort)

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – 0:30 Double KB Front Rack Hold (Heavy, Athlete Choice)

This workout is unscored but don’t let that fool you!

————
*Suggested options for Gymnastics Pull (choose # that can be completed in under 40 seconds each round):
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs / half-climbs
2-3 Rope Climbs / half-climbs