Ken
Warm-up
Coach’s choice
WOD prep
Prep Barbell Movements
WOD
Day Tripper
2 Rounds
20 Front Rack Step Forward Lunges (135, 95)
400 M Run
25 Push Jerks (Same)
400 M Run
30 GHD Sit-ups (45 Abmat-sit-ups)
400 M Run
*Athletes may perform GHD sit-ups if they do them in their warm-ups on a daily basis.
Option 2:
2 Rounds
20 Front Rack Step Forward Lunges (115, 75)
400 M Run
25 Push Jerks (Same)
400 M Run
30 GHD Sit-ups (45 Ab-mat it-ups)
400 M Run
Option 3:
2 Rounds
20 Front Rack Step Forward Lunges (95, 65)
200 M Run
25 Push Jerks (Same)
200 M Run
30 ab-mat sit-ups
200 M Run
*Scale load as needed.
Post WOD
Lax Ball on traps for 4 Minutes.
Day Tripper: 28:17 65# | GHD Sit Ups
GHDs were a little gnarly…good WOD!!
EMOM 30 ladder up by 1
Minute 1 HSPU
Minute 2 strict pull ups
Minute 3 burpees
25:06
#95 / 45 AbMats