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28 January 2020

23
Jan

28 January 2020

28 January 2020 (Courtesy of Coach Austin)

Warm Up - 3 rounds - 15 Calorie row, 10 empty bar OHS, 10 Scap Pull ups , Run to Audley and back (10 min)

Strength - 10:00 EMOM - 2 squat snatch + 2 OHS (keep weights the same, focus on mobility and technique, once that’s down you can go up, drill technique beforehand

(18 min)

WOD: "Angie" (Gymnastics)

"Angie" *try to go over kipping pull ups before this WOD to help technique. Must be done in this order

100 pull ups

100 push ups

100 sit ups

100 air squats

*High volume/long WOD. Make sure pull ups and push ups are scaled as necessary to not be a road block. Jumping pull ups are a good scale for this high volume WOD. (30 min)

Cool Down: 5 Sets:  Wall Sits 1:00 on/off

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