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12FEB2021

February 6, 2021 By Coach Carlos

A. Warm Up
Row 500
20 Push Ups
30 Sit Ups
40 Banded Tri Push Down
B. 12 Min EMOM (4 Sets each)
Min 1 – 1.1.1.1 Deadlift or Power Clean (NOT Touch and Go);
Min 2 – 10 DB Curl and Press (bicep curl into shoulder press);
Min 3 – :30-:45 Max Push Ups (focus on form – pause at top and bottom);
C Climb Down the Ladder
10,9,8….3,2,1
Wall Balls;
Kettlebell Swings;
Goblet Squats;
then rest 1:00 min, then Row 1000m
D. Tabata Core
Flutter Kicks
Planks
Sit Ups

Filed Under: Workout of the Day [WOD]

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