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WOD - Mo 16.08.21

WARM UP 5' 3 rounds for quality of:

5 Parallette Push-ups

5 Parallette Dips

5 Squat Jump Laterally Over Paralletts

Parallette L-Sit Hold, 5 secs

CORE A single set of L Sit On Parallettes for max reps.

--THEN-- Every 1 min for 9 mins, alternating between:

L Sit Hold, 20 secs

12 V-ups Superman Hold, 2 kg, 30 secs*


*1.25kg or more in each hand

LONG


Share the Stations with a Partner (its needed for the Tire Flips; if needed)

Every 3 mins for 30 mins do:

A-- Sled Pull, 115/90 kg, 60 m (pull or push it there and back)

B-- [ 5 Bench Press + 5 Tire Flips ], 75% 1RM

C-- 10 Sandbag Over Shoulders, 70/45 kg

D-- [10 Wall Balls + 1 Rope Climb]

E-- 40/30 Ski Erg Calories 5 Suicide Runs

A-- ...

B-- usw...

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