Daily WOD for Tuesday 1-3-2018

WOD

Jan 1, 2018

 

WOD Courtesy of CompTrain Class

Metcon: If you cannot do the Pull ups RX, they should still be two different variations

Warm Up:

150m Slow Row, 10 Iron Crosses, 10 Scorpions, 150m Medium Row, 10 Samson Stretch, :30 Hollow Hold, 150m Fast Row, 10 Dive Bombers, :30 Superman Hold

Mobility:

  • 1 min Pec “T” stretch on a foam roller
  • 1 min OH Stretch on wall 
  • 1 min Bicep Mash, each side

Skill Work:

1) Kipping – T2B and Pull Ups
2) C2B Pull Ups
3) Row Review 

WOD – For Time:

  • AMRAP 4:
  • 27/20 Calorie Row
  • 27 Burpees
  • 27 Chest to Bar Pull-ups 
  • **Rest 4 minutes 
  • AMRAP 4:
  • 21/15 Calorie Row
  • 21 Burpees
  • 21 Toes to Bar 
  • **Rest 4 minutes 
  • AMRAP 4:
  • 15/10 Calorie Row 
  • 15 Burpees
  • 15 Pull-ups

Coach Link

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle