PLANK CHALLENGE!
WOD 1
In pairs for quality:
18-15-12-9-6-3
L-pull up strict/strict/banded strict
Hs push up strict/box push up/pike push up
*break sets down with your partner how you like i.e. 18->2×9
*1 w/1 rest
*QUALITY OF MOVEMENT!
*14 min cap
WOD 2
16 min Incremental Ladder of:
4-8-12-16-20-24 etc
Burpee Wall Balls
Russian KB Swing @ 32/24
Jumping Pull Up
*+4 reps each round
* goal is to hit +20 reps
ADDITIONAL WORK
To be done 30 mins before class
For time:
2 mile Assault Bike
–
4 Rounds of:
5 SQ Cleans + Front Squat @ 50/35
10 T2B
–
1 Mile Assault Bike
*15 min cap