A BUFFET OF OPTIONS

****PLEASE NOTE THERE WILL BE NO 7.15PM CLASS TONIGHT****

WORKOUT OF THE DAY

CONDITIONING

In pairs, 3 rounds for time of:

40 Deadlifts 40/30kg

12 Over Partner Burpees

400m Run together

STRENGTH

3 sets of:

12 Side to Side Hop (6 on each leg with a 2 second in catch position)

12 Single leg Deadlift (6 each leg, use 2 KB’s)

OPTIONAL MOBILITY

3 rounds of:

1 Jefferson Curl with a 10 sec hold at the bottom

1 min V-sit

-then-

3 min Saddle Pose

3 min Deep squat

OPTIONAL BODYBUILDING

A. 3 sets of:

10 Filly Press each arm

60m Farmers Carry

B. 3 sets of:

8 Bulgarian Split Squat each leg

20m Death March

C. 3 sets of:

12 Lu Raises

OPTIONAL ZUU

2 rounds for time of:

7 Half Hindus

7 Explodes

7 Kicksits

7 Explodes

7 Frogs

7 Explodes

B. 50 Rhino Steps for time

C. In pairs, 6 Rounds for time, alternating full rounds of:

10m Bear crawl (Forward and Backwards)

6 Kick-throughs

4 Komodo Hands on each side

*Partner holds Parallel Squat

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About AB

Crossfit Coach

Posted on September 12, 2019, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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