WOD for 4.18.19
Warm-up
Warm-up
Mobility:
Start in quadraped
5x Cat cow
5x worlds greatest stretch(r)
5x hip to hammy (r)
Back to Quadraped
5x Cat cow
5x worlds greatest stretch(l)
5x hip to hammy (l)
10x up to down dog
Start in quadraped
5x Cat cow
5x worlds greatest stretch(r)
5x hip to hammy (r)
Back to Quadraped
5x Cat cow
5x worlds greatest stretch(l)
5x hip to hammy (l)
10x up to down dog
Core:
5 Sets
5 Front Lever Pull Downs
:20 Hollow Rocks
Workout Of The Day
Metcon (Time)
10 Rounds of:
In 1 minute complete
60 yard shuttle sprint (5-10-15)
with remaining time Max Bar Muscle-Ups
In 1 minute complete
60 yard shuttle sprint (5-10-15)
with remaining time Max Bar Muscle-Ups
rest 2 minute between rounds
Score is number of muscle-ups. Scale is dips. Scale for dips is box dips.
Tested at 7-5-4-4-4-4-3-4-4-4
Grant – 9:30, 11:30
Phil – All PM