At gym wod
7-9 am
3 rounds
12 hip up to single knee, alternating
Rest 30 seconds
8 leg thread to Diamond pushup
Rest 30 seconds
8 single arm kb clean to squat, alternating
Rest 30 seconds
8 kB single arm swings, alternating
Rest 60 seconds between rounds
at home wod Mobility: PNF hamstrings kb reset couch warm up: 10-8-6 kb swings dips high knee skip across the room wod: how are those stairs? Need cleaning? 7 rounds - inchworm up the stairs - do three
At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 15 toes-to-bars 35-calorie row 50 push-ups 35 box jumps 15 pull-ups ♂ use a 24-in. box ♀ use a 20-in. box Scale: 15 hanging k
at gym wod 8-9 am 3 rope climbs, lying to standing 30 squats, alternating 30 dumbbell snatches, alternating 2 rope climbs, lying to standing 20 squats, alternating 20 dumbbell snatches, alternating 1