WOD 09/03/2021
A2: Warm Up – 3 RFQ of:
15/12 Calories Air Bike
1 WallWalk
5 Each Plank Shoulder Taps
10 Scap Push Ups
15 Prone Swimmers
15/12 Calories Air Bike
1 WallWalk
5 Each Plank Shoulder Taps
10 Scap Push Ups
15 Prone Swimmers
B: Split Jerk (5/5/3/3/3/1/1/1/1)
C: 4 RFQ of:
3-5 Each Leg DB Split Jerk (2XHBD); Rest :20
3-5 Kick Up-Hanstand Negative (3-5 Seconds down); Rest :20
6-8 Each Alternating Plate OH Stationary Lunges (HAP); Rest :20
:40 Seconds Max Reps Bent Over Reverse Fly @21X2 (very light 5-10#’sX2)
3-5 Each Leg DB Split Jerk (2XHBD); Rest :20
3-5 Kick Up-Hanstand Negative (3-5 Seconds down); Rest :20
6-8 Each Alternating Plate OH Stationary Lunges (HAP); Rest :20
:40 Seconds Max Reps Bent Over Reverse Fly @21X2 (very light 5-10#’sX2)
