Wednesday

DSCF8827Sweat Angel after 13.1….If you goals are weight loss, you need to keep intensity high to the point where lying down is the only thought when the WOD ends. Conversation Not possible. What’s holding you back from that? Your Brain? Shut it off and learn to endure the suffering and you will see gains quickly.

WU
Hill Loop x3, Flat Loop x4 or 10 Solid Min Row or Dyne

6  Min Mobility

WOD

4 x 30/30
Negaitve Push-ups/ High Plank Hold
4 Sec count going down and explode back up

*No Knee Push-ups. Negatives Only for the work portion!

1 min rest

4 x 30/30
Flutter Kicks/ Side Plank

then

1 min Rack Mobility per side

As Many Rounds As Possible in 18 min.
9 Deadlifts  155/105#
12 Pull-ups
15 Box Jumps 24/ 20 in

Focus = Move Fast

Foundational

As Many Rounds As Possible in 18 min.
9 Deadlifts
12 Pull-ups (no Bands) or Ring Rows
15 Box Jumps or Explosive Step Ups

Coach Assigned #

Cool Down

5 Min Row, Dyne, or Run

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