Daily WOD for Monday 1-22-2018

WOD

Jan 21, 2018

 

Metcon: Set your weight so you could do 20+ unbroken reps fresh. This is like “Filthy 50” but scaled up.

Warm Up:
:30 of each: Jumping Jacks, Spidermans, Samson, Push Up to Down Dog, Air Squats THEN: 5 of each w/ BB- Good Mornings, Bk. Sq., Elbow

Mobility:
Child’s Pose on Box 1:00, Front Rack Stretch on Floor 1:00

Skill Work: 
Proper form on all movements

WOD – “Dirty 30” For Time:

  • 30 Box Jumps (24/20″)
  • 30 C2B Pull Ups
  • 30 KBS (L1 45/25 RX 53/35)
  • 30 Front Squats (L1 95/65 RX 115/80)
  • 30 Toes to Bar
  • 30 Push Press
  • 30 Deadlifts
  • 30 Wall Balls (20/14)
  • 30 Burpees
  • 30 DU

Coach’s Link

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